Tuesday 6-14-16

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

  • Renegade Row (6x16)

Alternating reps

Metcon:14min

  • Form: Metcon (Time)

4 rounds
400m run
50 Single Unders

  • C/I: Metcon (Time)

400m run
50 Double Unders
400m run
40 Double Unders
400m run
30 Double Unders
400m run
20 Double Unders
400m run
10 Double Unders