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