Posted by IN

Blue

2 June 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

Bench Press (6×3 75-80%)

Metcon

Metcon (Time)

6 Rounds for time:

10 Sumo deadlift high pulls 95/65

10 Ring dips