Posted by IN

Seattle

17 December 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

(No Measure)

Take Turns Doing at least 3 Keg Drills

Shoulder Press (6 x 3 80%)

Metcon (Time)

10-8-6-4-2

Deadlifts (225/155)

15-12-9-6-3

HSPU
HSPU Scale Options:

RX is from Ground or Level ABMAT

1. w/ ABMAT

2. w/ ABMAT + Plate

3. Pike Pushups from a 24″ Box

4. Hand Release Pushups