Saturday Sit up day

Posted: 23rd August 2014 by jruffing27 in Uncategorized
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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 (Time)

150 ab mat situps for time.

Everytime you break, you have a burden run (3 times around rig) men have a rogue block, women have a 45 pound weight.

10 minute time cap:

Buy-Out

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