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, Band Pull
Strength & Skill
Snatch Balance (3-3-3-3-3)
Metcon
Metcon (Time)
23Nov2014
10 Rds for Time of:
5 x Chest to Bar
5 x Box Jump (20″ / 25″)
10 x Toes to Bar
10 x Push Ups