Main – CrossFit
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: Banded Hip Flexor, Dislocates, Couch Stretch
Strength & Skill
500m Row (Time)
Max Effort 500m Row
Best time, 1 out of 2 efforts.
Gymnastics
Ring Dips (15-15-15)
Metcon
Metcon (Time)
Partner Event
100 x Double Unders [Plank or Hollow Hold]
70 x Med Ball Clean [Wall Sit]
100 x Wall Balls [Hang Hold]
*Reps can be broken anyway.
**Reps do not count unless partner is in the hold position.