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 (AMRAP – Reps)

14 min up ladder:

3 T2B
3 HSPU
6 T2B
6HSPU etc…

*1 rope climb after each RD*