Friday, May 10, 2013


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
Deadlift (70%)
Conditioning (Time)
100 Double-Unders
50 Ab-Mat Sit-ups
40 (steps) Walking Lunges (front rack) 135/95#
30 Shoulder to OH 135/95#
20 BURPEES
10 MUs ( 3pullups/3dips per MU)

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