2/22/14

Main – CrossFit

Warm-up

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

Metcon

A: CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, see 20# / 14#
90 Double-Unders
30 Muscle-ups

After Bash

B: L-Sit (5 x Max Holds)

C: Weighted Sit-ups (5 x 25)