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, Lunging Dislocates
Strength & Skill
**Cycle movements**
Invert to Lower (4-4-4-4)
Box Jumps (10-10-10-10)
Metcon
Metcon (Time)
19Aug2014
2 Rds for time of:
50 x “X” Slasher (53# / 35#)
20 x “V” Pull Ups
50 x Thrusters (45#)
20 x Russian Triangle (45# / 25#)