THURSDAY 7-16-15

Warm-up

15min

  • 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

Gymnastics

(2)
10min

  • Forward Kick-Thru ( (30 each way)

Weightlifting

(2)
8min EMOM
Form: 6 reps EMOM
Consistency: 6 reps EMOM  (1.5BW/1.2BW)
Intensity: 3 reps EMOM (85% 1RM)

  • All: Deadlift (8xEMOM)

Metcon

  • 10x50m sprints