Posted by IN

Parakeet

15 November 2013


Wentzville – CrossFit

70 – Warm Up (No Measure)

Row or Jump Rope
**** 2x****
10 overhead squats
5 walk outs
10 push ups
10 second Sampson stretch each leg
5 Ring Dips or Box Dips
5 Pull Ups

Shoulder Press (Warm Up 4 x 2 60% then 4 x 2 80%)

Parakeet (Time)

18-15-12-9-6

Sumo Deadlift High Pull (115/75)
Push Ups

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