Posted by IN

A Fine Frenzy

23 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

Metcon (No Measure)

HSPU 6min EMOM 5

rest 3min

Ring Dips 6min EMOM 5
This is practice time…

Metcon (Time)

5 Rounds

10 Push-ups with Feet on Bumper Plate 45/25

15 Lunge Lunge Squat Squat while Bear Hugging Bumper Plate 45/25

20 Bumper Plate Ground to Overhead 45/25