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

Metcon (Time)

50 pull-ups
50 push-ups
50 GHDSU
50 back extensions
50 WB 20/14
50 BJ 24/20″

800m Row (Time)

Max Effort 800m Row