Main – CrossFit

View Public Whiteboard

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)

9 RFT

9 Knees-2-Elbows
9 KB Overhead walking lunges 53/35
9 KB Swings

Games Prep Weightlifting

Clean Complex 1

Power Clean + Squat Clean + Jerk