Main – CrossFit

View Public Whiteboard


Warm Up #4 (No Measure)

Run 2 Laps
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold
Stretches: Anchored T-Spine, Banded Hip Flexor, Single Leg Flexion

Strength & Skill

Cycle movements.

Overhead Squat (5-5-3-3)

False Grip Ring Rows (MR-MR-MR)

From full extension, to contact with center chest.


Metcon (Time)

21-15-9 Reps of:

Overhead Squat (95# / 65#)
Knees to Elbows
Box Jumps (25″ / 20″)