WEDNESDAY 12-23-15

Warm-up:20min

  • The CrossFit Warm-up

3 rounds of 10-15 reps of:  
Samson Stretch (15-30 seconds)
Overhead Squat with PVC  
Sit-ups  
Back-extensions  
Pull-ups  
Dips

Metcon

  • Form: Metcon (Time)

1200m run
----
21-15-9
Pull-ups
Push-ups
Sit-ups
Air Squats
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1200m run

  • C / I: Metcon (Time)

1 mile run
----
21-15-9
Pull-ups
Push-ups
Sit-ups
Air Squats
----
1 mile run