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: Posterior Chain Floss, Dislocates
Metcon
Danny (AMRAP – Rounds and Reps)
20 minute AMRAP of:
30 Box Jump, 24″
20 Push Press, 115#
30 Pull-ups