Posted by IN

Car Wreck

22 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 (6 x 2 75-80%)

Quality and Mechanics over Intensity

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP of:

5 Shoulder to Overhead 95/65

10 Weighted Box Step up (25lbs-24″/15lbs-20″)

15 Deadlift (Same)

200m Sprint