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 (Time)

1000m row
1000m run
50 BJ 24/20″
30 burpees
50 BJ 24/20″
1000m run
1000m row