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, Elevated Pigeon
Metcon
Sean (Time)
10 Rounds for Time of:
11 Chest-To-Bar Pull-ups
22 Front Squats, 75#