Posted by IN

Mars

15 December 2016


CrossFit 70 – 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)

15 min AMRAP

1 Kettlebell Swing, 53/35 lbs

1 Push Up

20 Double Unders

2 Kettlebell Swings

2 Push Ups

20 Double Unders

3 Kettlebell Swings

3 Push Ups

20 Double Unders

4 Kettlebell Swing

4 Push Ups

20 Double Unders

ETC…. Build KB swing and Push Ups as high as possible in 15 mins.