06/26/2014

Posted: 26th June 2014 by jruffing27 in Uncategorized
Comments Off on 06/26/2014

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

Weightlifting

Split Jerk (Can be push jerks or split Jerks.)

Following 5 min warm up,

3 jerks from the rack Every Minute On the Minute for 10 minutes.

Metcon

Metcon (Time)

21-15-9
Handstand Push ups
Lunges from the front rack @ 95/65

Buy-Out

500 Meter row (No Measure)

500 Meter row

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