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Memories

16 September 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

Couch Stretch
Everyone should be Couch Stretching – and opening their front rack with bands.

Front Squat (4 x 3 75% )

Slow Decent – Explode out of the bottom If you can’t explode out of the bottom you are to heavy.

Metcon (Time)

For Time

35 Cal Row

35 Burpees

35 Thrusters 75/55

35 Toes To Bar