Main – CrossFit

Smolov 2/3

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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

Games Prep Weightlifting

Back Squat

Metcon

Metcon (Time)

3 RDS

10 C2B pull-ups
10 Front Squats 165/115
10 burpees

Metcon

Metcon (Time)

100 Deficit push-ups 45/25