May 18, 2013
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Main – General
Remember; Open GYM 10AM-11AM
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
WOD: Metcon (AMRAP – Rounds and Reps)
(Must hold position in the bottom of the squat for 8 seconds).
12 Minutes
7 OverHead Squats (135/95)
7 Clapping Push-ups
