Main – CrossFit
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
Hope For Kenya (AMRAP – Rounds and Reps)
12-Minute AMRAP of:
50 Squats
30 Push-ups
15 Pull-ups