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131028

28
Oct

131028

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

Games Prep Metcon

30 Muscle-Ups (Time)

30 muscle-ups for time

Metcon

Metcon (Time)

21-18-15-12-9

Burpee
KB Swing 70/53

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