Posted by IN

Gun Powder

5 November 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 Plank

Then

Tabata Ring Dips

Turkish Get Up (8 on each arm Work to heavy)

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

10 KB Swings 53/35

5 Goblet Squats 53/35

10 KB Lunges