Posted by IN

Red

31 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

Turkish Get Up (16×1 Progress Weight As Form Allows)

16 total, 8 on each arm.

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

3 Box Jumps

3 Burpees