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: Tricep Smash, Rolling Dislocates, Elevated Pigeon
Strength & Skill
Coe (Time)
Ten rounds for time of:
10 Thrusters, 95#
10 Ring push-ups