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: Dislocates, Single Leg Flexion, Elbow Flexion
Strength & Skill
After each set of Paused Front Squats, complete one set of Wall Walks.
Paused Front Squat (5-5-5-3-3)
*Hold down position for a 1-2 second count.
Wall Walks (1-1-1-1-1)
Metcon
Metcon (Time)
29Jul2014
Quarter Chipper for time:
100 x Double Unders
75 x Ball Slams
50 x Wall Balls
25 x Burpees
***Every even minute on the clock, perform 5 x Box Jumps***