Posted by IN

Marcia

23 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

Clean (20 Minutes to work to a heavy Full Clean)

Metcon

Metcon (Time)

Run 1 Mile

30 Push Ups

50 Squats