Posted by IN

Gandalf

7 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 (6×2 85% Super set with 2 Strict Pull Ups)

Metcon

Metcon (Time)

7 Rounds

10 Wallballs 20/14

10 Kb Swings 53/35