Posted by IN

Ray

5 April 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

Bench Press (Spend 20 Minutes Working to a Heavy Single)

Metcon

Metcon (Time)

2 Rounds:

20 Douple Unders

30 Pushups

40 Sit-Ups

50 Air Squats