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
ring push-ups (3*max)
weighted pull-up (3*max w/35lb KB)
Deficit Handstand Push-ups (3*max w/2 45’s/45)
scale to strict from floor or max effort handstand holds or 3*3 wall walks