Posted by IN

WE LOVE RUNNING

22 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

Power Clean (7 x 1 85%)

Metcon (No Measure)

6min Alternating

30sec Hollow Rock

30 Sec Rest

then

30sec Superman

30 Sec Rest

Metcon (Time)

4 Rounds

20 Wall Ball

25 KB Swings 53/35

30 Double or Single Unders