MONDAY 9-14-15

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

Weightlifting:15min

Form:5x8 (work on Rack/elbows and "pop")
Consistency: 5x5 heavy
Intensity: 5x3 From the floor soul crushing heavy

  • All: Thruster (5x5 )

Metcon

  • 10x50m Sprints