2/15/2014

Main – CrossFit

Warm-up

A: 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

Metcon

B: Endurance WOD 2/15/14 (Time)

2 Rounds:
(5 min rest between rounds)
200m Run
10 Power Cleans (135/95)
400m Run
15 OH Squat (95/65)
600m Run
20 Squat Snatch (75/55)
800m Run

After Bash

C: Ring Plank Hold (Tabata (20 sec work/10 sec rest))