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