WEDNESDAY 1-20-16

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

  • Form: Metcon (Time)

18-15-12-9-6-3

Walking Lunge steps
Push-ups
RKBS

  • C / I: Metcon (Time)

21-18-15-12-9-6-3

Walking Lunge steps
Push-ups
KBS (24/20 -- 32/24)