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!!!!
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