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
Push Press (1 rep max)
Metcon (AMRAP – Rounds and Reps)
“The Chief”
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Keep a running tally as the rounds progress. Ex: in round 1 if you complete 3 rds + 5 push ups, on the next round you would continue with the 6th push up and continue the sequence to complete the 4th round and so on.