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.
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