MONDAY 2-22-16

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:20min

  • All: Push Press (5x5)

Form 5x5
Con 5x3
Int 5,5,3,3,1,1

Metcon:15min

  • Form: Metcon (Time)

15-12-9

Hang Power Snatch
Overhead Squat
Burpee
Sit-up

  • C / I: Metcon (Time)

21-15-9

Hang Snatch (75/55 -- 115/80)
Burpee
Knees to elbow