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: Pec/Lat, Interior/Exterior Hip Mobile
Strength & Skill
Chin to Bar Holds (1-1-1-1)
20 sec holds in three different positions of the chin up.
Pistols (4-6-8-10)
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups