Posted by IN

Donatello

8 February 2016

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 (20 Minutes to Find Heavy)

Metcon (Time)

21-15-9

KB Swings 53/35

Box Overs 24/20

Notes

Rest of Class work on a Goat

https://www.youtube.com/watch?v=qIdq-Bn6trM