01/23/14

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

A1: Shoulder Press (1×3, 2×2, 3×1)

A2: Sled Pull (6×50 yards)

B: Handstand Push-ups (2x EMOM 10 min)

C: (1/23/14) (No Measure)

2 Rounds: 1 Min on/1 Min off

Row 150m/Max HR Push Ups
50 DU’s/Max C2B Pull Ups
Row 150m/Max GHD Sit Ups
50 DU’s/ Max Lunges

*So you have 1 min to row 150m then whatever time is left complete max HR push ups, then rest 1 min and repeat with other 3 couplets.