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: Single Leg Flexion, Floor Angel
Strength & Skill
Push Jerk (5-5-3-3-1-1)
Muscle-ups (Form & Technique)
Metcon
Metcon (Time)
The Hold
4 Rounds of
60 Sec Each Movement
Overhead Hold (95# / 65#)
Hanging Hold
Back Squat Hold (95# / 65#)
Pinch Hold (45# / 25#)