Posted by IN

Cardio

21 April 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

Back Squat (3 x 10 Progress)

Metcon (Time)

**400m Run Buy In**

4 “Rounds” for Time

10 Barbell Rows Moderate Weight

10 Strict Ring Dips (add weight if needed)

Rest 1 minute

Then

50 V-Ups