01/22/14

Main – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

A: Drop Snatch (5×2 @ 95%)

B: Reverse Hypers (4×25)

C: 7 Min. AMRAP (01/22/14) (AMRAP – Reps)

3-6-9-12-15…
Power Snatch
Burpees

*Rx: (135/95) INT: (105/65) Scaled: (95/45)
*keep going in multiples of 3 until 7 min is up.