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131018

18
Oct

131018

Main – CrossFit

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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

Metcon

Metcon (Time)

6 RDS

run 200m
6 Thrusters 155/95
4 Muscle-ups(sub 2 HR push-up & 2 C2B pull-up)

Finisher

Sit-ups (1*100 for time)

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