Main – CrossFit
1: 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
2: Metcon (Time)
1:1 Partner WOD
Three Rounds:
50 Push-ups
Run 100 meters
50 Wallballs 20/14
Run 100 meters
50 Burpees
Run 100 meters
50 Box jumps 24/20
Run 100 meters
In teams of two complete three rounds. The workout has to be completed in a 1:1 rep scheme. For example, partner one does one rep then their partner does one rep and so fourth. Each partner will complete 25 reps of each exercise per round.