Main – CrossFit
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Stretches: Sink Mobilization, Pec/Lat
Strength & Skill
Bench Press (5-5-5-5-5)
Weighted Chin Ups (4 Rds of MR)
Metcon
Metcon (5 Rounds for time)
05Nov2014
5 Timed Rds.
Each round is timed. Rest as needed in between rounds.
2 x Med Ball Crawl
10 x Deadlift (225# / 165#)
20 x Wall Balls (20# / 14#)
30 x Double Unders