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: Rib Mobilization, Oly Wall Sit, Interior/Exterior Hip Mobilization
Strength & Skill
Cycle movements.
Low Bar Back Squat (3-3-3-3-3)
Barbell Row (5-5-5-5)
Metcon
Metcon (10 Rounds for weight)
18Nov2014
Two Part MetCon
1.) 5 Min EMOM, increasing weight.
-3 x Overhead Squat
—Rest 3 min.—
2.) 5 Min EMOM, increasing weight.
-3 x Snatch
**Every Minute On the Minute, complete the movement.