Main – CrossFit

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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)

100 Bench Press 95/45
100 Box Jumps 24/20″
100 Ring Rows

Games Prep Metcon

Metcon (Time)

100m Reverse sled pull 90/50
100m Sled Pull 90/50
5 rope climbs
30 Overhead Squats 115/65
20 Toes to Bar
10 G.I. Janes
400m run