Posted by IN

Viva La Vida

27 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 (20 Minutes to Work to Heavy)

Metcon

Metcon (Time)

Team Jerry

Teams of 2

Run 1 Mile

Row 2,000 Meters

Run 1 Mile

Partners change every 200m, on both the run and row.