Posted by IN

Long Term Fun

31 March 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 (1-1-1-1-1-1 Progress)

Metcon (Weight)

On the Minute for 15 Minutes

Minute 1: 5 Deadlifts

Minute 2: 10 Double Unders

Minute 3: 20 Situps

Each time progress the deadlift weight…

–UNLESS–

If you are still developing the Deadlift don’t go heavy at all.