Friday, May 17, 2013

FIGHT GONE WORSE


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 (Time)

3 Rounds for Reps
Barbell Thruster 45/25#
Double Under
Burpee
KB Swing 55/35#
Air Dyne cal
1 min at each station, continuous clock, 1 min rest after each round.

Record Total Reps

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