Posted by IN

Don’t Snow, Please Don’t Snow

4 February 2014


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

Ring Dips (2 x 10)

– if you have solid ring dips , then perform 2×10 ring dips then work at 1RM weighted dip.

– if you don’t have solid ring dips, do 2×10 second holds at top and 2×10 sec holds in the deepest part of dip.

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

25 Double Unders (75 singles)
5 Wall Climbs

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