01/15/2015


IC CrossFit – CrossFit

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

Metcon (Distance)

“Agility Day”

Death By 10 Meters

Minute 1 – Run 10 meters

Minute 2 – Run 20 meters

Minute 3 – Run 30 meters

Continue Pattern as far as possible.

* After run. Core work and stretching.

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