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: Shoulder Press
Three sets of three at 90% of your 1RM
3: Metcon (Time)
Five rounds for time of: 115/75 lb. Push Press x 10 reps Double-Unders x 30 reps