Posted by IN

Boy Bands

7 May 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

Metcon

Metcon (Time)

FOR TIME Team of Two:

*one person working at a time

200 Double Unders

100 Cal Row

100 wall ball shots 20/14

100 OH Lunges 45/25

60 burpees to your plate

60 V ups