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