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: T-Spine Smash, Elevated Pigeon
Strength & Skill
Snatch Grip Deadlift ([7.5.3] 5-5-5-5-5)
Inverted Ring Rows (10-10-10-10)
Metcon
Metcon (AMRAP – Rounds and Reps)
13Jan2015
10 Min. AMRAP
2 x Wall Balls
1 x Burpees
4 x Wall Balls
2 x Burpees
6 x Wall Balls
3 x Burpees
8 x Wall Balls
4 x Burpees
10 x Wall Balls
5 x Burpees
12 x Wall Balls
6 x Burpees
14 x Wall Balls
7 x Burpees
16 x Wall Balls
8 x Burpees
**Continue rep scheme for AMRAP time.
**Count total of reps for points.
**Weights: Med Ball- M 20# / F 14#