Main – CrossFit
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
Metcon
Metcon (Time)
30-20-10
ring dip
Knee 2 elbow
BJ 30/24″
Finisher
Metcon (No Measure)
10 min
work on MU or pistols