Posted by IN

Yellow

30 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

Back Squat (20 Minutes to Work to Heavy)

Metcon

Metcon (AMRAP – Reps)

5 rounds

1 minute Russian kb swings (score)

1 min plank