Posted by IN

Jan

25 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

Push Jerk (20 Minutes to work to Heavy)

Metcon

Metcon (AMRAP – Rounds and Reps)

1/2 Cindy

10 Minute AMRAP

5 Pull Up

10 Push Up

15 Squats