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: Dislocates, Oly Wall Sit
Strength & Skill
Rope Climb (2-2-2-2)
Handstand Push-ups (10-10-10-10)
Metcon
Barbell Complex: 21-15-9 (Time)
Barbell Complex
(Rx- 135# / 95#)(Sc- 95# / 65#)
Reps of 21-15-9
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
**Complete all the reps of the movements before going to the next.