Main – CrossFit

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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-