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: Third World, Band Pull
Strength & Skill
Back Extensions (10-10-10-10)
After reps, hold at contracted point for 10-20 seconds.
Renegade Row (12-12-12-12)
Strength & Skill
Metcon (Time)
08Jan2015
21-15-9 reps for time of:
-Handstand Push-Ups
-Back Squat
Bar Weight:
-70% of 1RM, Back Squat