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: Instep, Floor Sweep
Strength & Skill
Break-up gymnastic movements as needed. Work Capacity.
Dynamic Push Ups (100 Reps)
Strict Toes-To-Bar (75 Reps)
L-Sit to Pass Through Holds (50 Reps)
Perform on parallettes. No touching the ground.
Metcon
Metcon (Time)
The Hold
4 Rounds of
60 Sec Each Movement
Overhead Hold (95# / 65#)
Hanging Hold
Back Squat Hold (95# / 65#)
Pinch Hold (45# / 25#)