Posted by IN

80s Bands

21 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)

In teams of 2, One partner working at a time

100 Double Unders

90 Wallball Sit ups (Pass to Your Partner)

80 Wallballs

70 Kettlebell Swings 53/35

60 Burpees

50 Calories on the Rower

40 Medball Cleans 20/14

30 Slamballs 35/25

20 Box Overs

10 Goblet Squats 53/35