test wod

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

Metcon (Time)

500 m Row
100 Air Squats
80 KB Swings 53/35
60 Pushups
40 Wallballs 20/14
20 Toes-to-Bar
10 HSPU