Tuesday 13052014

Main – CrossFit

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

Skill/Technique Work

Overhead Squat (15 Minutes )

Metcon

Metcon (Time)

21-15-9
Deadlift 225/155
Box Jump 24″/20″
Rx Plus =
Deadlift 275

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