Posted by IN

Jan03

3 January 2017


CrossFit 70 – Wentzville – CrossFit

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

Empty Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Metcon

Metcon (Time)

5 Rounds of “Cindy”

3 Rounds of “DT”

1K Row

1 Round of “Cindy” = 5 Pull-Ups, 10 Pushups, 15 Air Squats

1 Round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (155/105)
On the barbell, we want a load that we could do a full round (12 DL, 9 HPC, 6 Jerks) unbroken fresh.

Bonus

Metcon (No Measure)

Not for Time.

3 Supersets, resting as needed.

18 GHD Sit-Ups

15 Back Extensions

12 Weighted Sit-Ups (light dumbbell)

9 Superman Rocks