Posted by IN

Hoteiosho

22 December 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 (5 x 5 75%)

Metcon (Time)

15 – 10 – 5:


Power Cleans (135/95)

Handstand Pushups

Directly into:

15 – 10 – 5:

Hang Power Cleans (135/95)

Ring Dips

Scale HSPU w/ Plyo Pushups”