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
Strength & Skill
Double-Unders (Work on the skill, get to a minute straight)
Bench Press (8-8-8-8)
Metcon
Goodman 13 (AMRAP – Reps)
8-Minute AMRAP of:
Ascending Reps 2, 4, 6, 8, 10,….
Power Snatch, 100# / 70#
Burpees over Box Jumps, 24″ / 20″