Posted by IN

Gator Goop

28 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

Metcon (No Measure)

15min EMOM – Alternate Movement each MIN

20sec Hollow Rocks

20sec Bar Hang

20sec Superman

Metcon (Time)

21-15-9

Box Over Burpees

WallBalls