Posted by IN

A Sky Full of Stars

28 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

Turkish Get Up (20 Total – 10 each side progressing weight)

Metcon

Metcon (Time)

5 Rounds:

21 Wallballs (20/14)

100m Sprint

9 Toes to Bar

Skill

GHD Situps

Optional – At some point in class max effort GHD situps