5/14/2013

Main – CrossFit

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

Strength

Power Clean (5 x 3 @75%)

Conditioning

Conditioning (AMRAP – Rounds)

15 Min AMRAP:
20 Double Unders
12 Pistols
10 Wallballs 20# / 14#
8 HSPU
6 Turkish Get Ups