Posted by IN

C-3PO

11 March 2016


Wentzville – CrossFit

Warm-up

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

Weightlifting

Back Squat (5×3 80%)

Metcon

Metcon (Time)

3 Rounds

21 Box Jumps

14 Handstand Push-ups

7 Overhead Squats (135/95/65)