Main – CrossFit

In Honor of my beautiful, loving, intelligent, selfless, caring & devoted wifey. My world would cease to exist without you. To a life of happiness, prosperity, & breeding the 2040 CF games champion!!!!

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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

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

Finisher

Metcon (No Measure)

tabata Hollow body holds