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: Super Rack, Rib Mobilization, Single Leg Flexion
Strength & Skill
Front Squat ((3-3-3) 5-5-5-5-5)
Metcon
Metcon (AMRAP – Reps)
06Oct2014
15 min. AMRAP of:
60 sec. of Double Unders
60 sec. of Deadlift (185# / 115#)
250 meter Sprint
**Count total reps between DU & DL for points.