Posted by IN

Come and Play

2 July 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

Push Press (Establish 10rep )

Metcon (Time)

For Time:

500m Row

Sit-Ups 50-40-30-20-10

Dips 25-20-15-10-5 (Scale is Pushups)