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
Metcon (AMRAP – Reps)
12 min;
30 C2B pull-ups
40 GHD sit-ups
50 cal row
Finisher – tabata push-ups
Metcon (Time)
B-Fit
A.
Every minute, on the minute, for 15 minutes:
Minute 1 – Front Squat or Goblet Squat x 8 reps
Minute 2 – Box Jumps x 10-12 reps
Minute 3 – Tempo Push-Ups x 10-12 reps @ 1111
B.
Three rounds for time of:
Run 400 Meters
30 Kettlebell Swings
20 Goblet Squats