Posted by IN

Grrr Mama

23 July 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

Walking Lunge (Overhead Walking Lunges 45/25)

Metcon (3 Rounds for reps)

1 Time through

3min Max Cal Row
Rest 2min
3min Max Box Jump 24/20
Rest 2min
3min Max Weighted Sit-Ups 45/25

** Score Reps Per Round **

Rope Climb (Optional Work on Rope Climbs)