OH Squat

Posted: 29th December 2014 by jruffing27 in Uncategorized
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Main – CrossFit

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Warm-up

Overhead Squats/Ab mat sit ups (No Measure)

12-9-6

Overhead squats w/ PVC or bar

ab mat sit ups
Jog 4 laps around the rig between each set.

Weightlifting

Overhead Squat (1,1,1,1,1,1,1)

Metcon

Row/swing/pull/wallball (Time)

2 rounds for time of:

500 Meter Row

30 Kettlebell Swings (53/35)

15 Pull-Ups

15 Wall Ball Shots (20/14)

Buy-Out

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

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