Friday 10-21-16

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

Metcon

  • Metcon (12 Rounds for time)

3 times through
Each with a 2.5min clock and no additional rest
Rd 1: 400m run
Rd 2: 500m row
Rd 3: .75mi Airdyne
Rd 4: Double Unders*

Each timed separately Con=50
Int=100