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
Metcon
Metcon (Time)
21 Thrusters 115/75
3 RDS of Cindy
15 Thrusters
4 RDS of Cindy
9 Thrusters
5 RDS of Cindy