Posted by IN

Rock It

19 September 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

Metcon (2 Rounds for reps)

Tabata Push Ups

Then

Tabata Sit Ups
F5 on clock*

Metcon (Time)

1000m Row
50 Slam Balls 35/25
30 Pull Ups