Main – CrossFit

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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