Posted by IN

Insignia

30 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

Overhead Squat (Spend 15min Working Skill progress weight )

If you are new to OHS you will need to progress from PVC-BAR then maybe some weight. If you have a good OHS then 5 x 3 at Moderate Weight

Metcon (4 Rounds for reps)

20min EMOM

1st min – 15 Push Press 95/65

2nd min – Max Burpees (Score)

3rd min – Rest

4th min – Max Sit-Ups (Score)

5th min – Rest

Repeat (4 times)

Score is:

Burpees and Situps total reps from each round.