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
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
10 min cap/rest 15 min then
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
15 min cap