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

McGhee (AMRAP – Rounds and Reps)

30-Minute AMRAP of:
5 Deadlits, 275#
13 Push-ups
9 Box Jumps, 24″