Monday 10-10-16

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:25min

A1: Bench Press (5-5-5)

A2: Hinge Row (3x15)

Metcon:10min

  • Form: Metcon (Time)

3 rounds
15 Overhead Squats
10 jumping Pull-ups
  5 Burpees

  • Con: Metcon (Time)

3 rounds
15 Overhead Squats 115/80
10 Pull-ups
  5 Burpees

  • Int: Metcon (Time)

3 rounds
15 Overhead Squats 135/95
10 Chest to bar Pull-ups
  5 Burpee box jump 24/20