Posted by IN

Elliott or Allen

13 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

Shoulder Press (7×2 90% Superset with 2 Strict Pull Ups)

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

15 WallBalls

5 Burpees

200m Suite Case Carry 72/53/35 KB