Posted by IN

Standing Still

24 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

Push Press (10min EMOM 5 @ 70% )

Walking Lunge (8min EMOM 5 Back Rack 45/65 )

GROUND – DON’T DROP AN EMPTY BAR – Must Show Control

Metcon (Time)

3 rounds:
200m Wall Ball Run
30 Sit-ups
15 Goblet Squats 53/35