01/23/2015


IC CrossFit – CrossFit

1: 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

2: Back Squat (5 sets 3 reps)

3: Hang Clean (Pull 7×2 2-position Hang Clean Pull, climbing Posi)

4: Metcon (Time)

3 RFT

75 DOUBLE UNDERS

50 AIR SQUATS

25 CAL. ROW

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