Posted by IN

James T. Kirk

29 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 85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

15 Pull-Ups

20 Box Jumps

25 Air Squats