Posted by IN

The Emerald City

18 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

Deadlift (6×2 80%)

Metcon

Metcon (Time)

3 Rounds

400m Run

20 Push-ups

20 Sit-ups