12/22/2014

Posted: 22nd December 2014 by jruffing27 in Uncategorized
Comments Off on 12/22/2014

Main – CrossFit

View Public Whiteboard

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

Weightlifting

Back Squat (15 minutes to find a new 3RM)

Metcon

Metcon (Time)

Rx

21-15-9

Pull-ups

Dips

Overhead Squats 45/35

Rx+

9-7-5

Muscle-ups

Overhead squats 115/75

Buy-Out

(No Measure)

MWOD posters for remainder of class.

Comments are closed.