Posted by IN

Pirates of the Caribbean

24 November 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

Push Press (6 x 2 85%)

Metcon (Time)

21-15-12-9-6-3

Push Ups

Overhead walking lunge, 45/25

Ground to overhead, 45/25