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Monday

March 30, 2015

Warm-up

800m Run
Mobility
Crossfit Warm Up
10 Reps each:
Samson Stretch (15-30 seconds)
Overhead Squat
Sit-up
Back-extension
Pull up
Push up
Weightlifting
Deadlift (5-5-5-5-5)
Metcon
Metcon (Time)
5 rounds:
30 Bwt Squats
20 KB swings
10 Pull ups
16/24 kg = Rx; 20/32 kg = Rx+


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