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-Twist/Scorpion, Posterior Chain Floss
Strength & Skill
Ring Dips (15-15-15-15)
Evil Wheel (5-5-5-5)
95#/75#, Start position consist of supported knees to ground. Movement is a barbell roll out to a plank position and recover.
Metcon
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*