Posted by IN

Blue Sky

13 August 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

Front Rack Lunge (4 x 10 135/95)

Metcon (3 Rounds for reps)

For Total Reps 1 Time Through:

3min MAX 20inch Box Jump
Run 200m
3min MAX KB Swings 53/35
Run 200m
3min MAX Ball Slams 35/25
Run 200m