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22 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

Shoulder Press (5 x 3 75-80%)

Metcon (Time)

3 Rounds for time:

Run 400 Meters

2 Rope Climbs (6 up downs)