Main – CrossFit
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
Metcon (AMRAP – Reps)
In front of a clock set for 15 min:
1 min air squats
2 min DU
3 min push-ups
4 min back extensions
5 min pull-ups
Gymnastics
Box Jumps (unlimited attempts )
record max height