Posted by IN

Leonardo DiCaprio

9 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

Weightlifting

Shoulder Press (5×3 75-80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

400m Run Buy in

10min AMRAP

5 Wallballs

5 Push Ups
400m Run Buy in is included in the 10 minutes