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

deficit deadlift (3*10 @ 60% dead/stand on 45’s)

Metcon (AMRAP – Rounds and Reps)

10 min:

10 deads 275/175

20 GHDSU

Metcon (AMRAP – Reps)

B-Fit

5 sets of:

Unsupported Seated Strict Press x 5-6 reps

(sit on a bench without back support and press the DB/KB from shoulder to overhead)

Rest 2 minutes

B.

Against a 2-minute running clock, complete:

250 Meter Row

Push-Ups x Max Reps

Rest 2 minutes between sets and complete four sets.