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: Dislocates, Pec/Lat
Strength & Skill
Bench Press ([6.3.1] 2-2-2-1-1-1)
Box Jumps (3-3-3-3-3)
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#