01/16/14

Main – CrossFit

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

A: Shoulder Press

EMOM 10 Mins (Time)

10 Strict Ring Dips Rx+: weighted ring dips 35/18

1/16/14 (Time)

2 Rounds
1 Min Box Jump Overs 30″/24″
1 Min Row
Rest 1 Min
1 Min DB Alt Snatch 55/35
Rest 1 Min
1 Min Row
1 Min Burpees

Metcon