Posted by IN

In the End

31 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

Metcon (2 Rounds for reps)

Alternating Tabata

Push Press 95/65

V-Ups

Then

Alternating Tabata

Burpees

Mountain Climbers

Score lowest reps Each Tabata

Metcon (AMRAP – Rounds and Reps)

14min AMRAP

Buy In: 1000m Row

10 Hand Release Pushups

15 Slam Balls

20 KB Swings 53/35
Stagger Starts as Needed