Posted by IN

Celine Dion

11 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

Deadlift (6×3 80%)

Metcon

Metcon (3 Rounds for reps)

3 Rounds For Reps

Run 600m

Max Unbroken Muscle Ups

-Rest 2 min between rounds-

Scales are as follows

Chest to Bar Pull Up

Pull up

Ring Rows
Once you drop off the bar/rings your set is over and your rest begins