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, Single Leg Flexion, Third World
Strength & Skill
Box Jumps (8-6-4-2-1-1-1)
40 yard Sprint (1-1-1-1-1)
Metcon
Metcon (Time)
26Sept2014
6 rds. Work Capacity of:
9 x Overhead Squat (95# / 65#)
15 x Burpees
21 x Double Unders
-30 Second Rest-