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*