TUESDAY 3-15-16

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

  • A1: Pull-up / Chin-up

Use band as needed

  • A2: Blackbirds (5x8)

Weightlifting:15min

  • Form: Thruster (3x8)

  • Con: Thruster (3x3)

  • Int: Thruster (Build to 1rm)