Main – CrossFit

For my mother in law……& no shes not on roids, but we just did this wod so i had to spice it up.

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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

Metcon

Metcon (Time)

15-12-9

deads 315/205
HSPU 2 45’s/45