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: Banded Single Leg Flexion, Rib Mobilization
Strength & Skill
Overhead Squat (5-5-3-3-2-2)
Metcon
Metcon (Time)
27Oct2014
For Time 21-15-9 Reps of:
-Overhead Alt. Lunge (L/R=1)
-Toes To Bar
Weight: Rx m-95# / f-65
Scaled m-75# / f-35