Posted by IN

Bored to Death

12 July 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 – Progress weight)

10 each arm. Start light and work your way up

Metcon

Hotel California (Time)

5 Rounds:

5 Squat Clean Thrusters (135/95)

10 Chest to Bar Pull-Ups