Saturday 4-2-16

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

  • Shankle Complex (3)

1 Clean Deadlift
3 Hang Clean pulls
1 Hang Clean
2 Split Jerks

http://youtu.be/HNI_M2zEAXc

Metcon

  • 10x50m sprint repeats (No Measure)