4/27/2014

Posted: 27th April 2014 by jruffing27 in Uncategorized
Comments Off on 4/27/2014

Main – CrossFit

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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

Bradley (Time)

10 Rounds for time of:
100m Sprint
10 Pull-ups
100m Sprint
10 Burpees
Rest 30 seconds
Sub jumping pullups for pull ups

(No Measure)

Buy Out:

15 air squats
15 ring rows
15 push ups

30 shoulder rotations clockwise and counter clockwise

stretch triceps, hip flexors, shoulders, quads and hamstrings with bands.

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