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: Quad Smash, T-Twist/Scorpion
Strength & Skill
Deadlift (5-5-5)
Bench Press (5-5-5)
Shoulder Press (5-5-5)
Metcon
Metcon (AMRAP – Rounds)
12Sept2014
8 Min. AMRAP of :
3 x Burpees
6 x Weighted Sit ups
9 x Weighted Jump Lunge