4 Rounds for Reps

Posted: 24th May 2014 by jruffing27 in Uncategorized
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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

Metcon (AMRAP – Reps)

4 Rounds for Reps of:
Minute 1: Ab mat Sit-Up
Minute 2: Lunge w/ double KBs (53/35)
Minute 3: DB KB DL (53/35)
Minute 4: Rest

5- 10 Minutes Squat Hold (No Measure)

Roll out and stretch for 5-10 minutes (No Measure)

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