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

Ring Rows (5 sets of :30 on/ :45 off)

elevate feet if possible

Metcon (Time)

30 cal row

30 WB 20/14

3 stone 2 shoulder AHAP

20 cal row

20 WB

2 stone 2 shoulder

10 cal row

10 WB

1 stone 2 shoulder

Metcon (AMRAP – Rounds and Reps)

B-Fit

A.

Four sets of:

Front Squats x 6-8 reps

Rest 30 seconds

Farmer’s Carry x 5 shuttles

Rest 30 seconds

Double-Under Practice x 60 seconds

Rest 30 seconds

B.

Complete as many rounds and reps as possible in 6 minutes of:

6 Burpees

6 ring rows

6 Wall Ball Shots