01/14/2015


IC CrossFit – CrossFit

Weightlifting Wednesday

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

1: Deadlift (Build to Heavy 3 sets of 3)

2: Metcon (No Measure)

EMOM 10 MIN.

Dead Lift 5. (65%)

30 Double Unders / 60 Singles

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