Monday, May 13, 2013

HAPPY BIRTHDAY TJ!!!!


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
Hang Power Snatch (3 Reps EMOM FOR 10 MIN)
Conditioning (Time)
4 RDS 4T
16 HANG POWER SNATCHES
8 BURPEES
4 MUs

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