Posted by IN

Jurassic Park

12 October 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

Turkish Get Up (10 AHAP)

Rope Climb (Max Effort in 10min )

If you can’t rope climb here is your practice Try to get at least 5 total rope climbs

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

8 Kb Swings 53/35

4 WallBalls

3 Burpees