Posted by IN

Safe and Sound

21 January 2015

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 (5 x 3 80%)

Good Mornings (3 x 10 55/45)

Metcon (Time)

21-18-15-12-9

KB Swings 53/35 // Russian

PushUps
Minimize Rest