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
Weightlifting
walking lunges (4 sets : 20 dumbbell walking lunges rest 60 second)
Ring Row (4 sets: 10 reps rest 60 seconds)
Metcon
Metcon (Time)
3 RFT
30 wallballs 20/14
20 KB Swings 53/35
10 burpee pullups