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Saturday

February 6, 2016
Warm-up
Parma Loop
.7 mile run
Mobility
10 minutes!
Crossfit Warm Up
10 Reps each:
Samson Stretch (15-30 seconds)
Overhead Squat
Sit-up
Back-extension
Pull up
Push up
WOD 1
Metcon (AMRAP – Rounds and Reps)
7 MinutesDU 10-20-30-40-50…
Sit-ups 10-20-30-40-50…

WOD 2
Metcon (AMRAP – Rounds and Reps)
7 MinutesBurpees 10-20-30-40-50…
DB Snatch 10-20-30-40-50…

Rx = 50/35

WOD 3
Metcon (AMRAP – Rounds and Reps)
7 MinutesMB Slams 10-20-30-40-50…
T-2-B 10-20-30-40-50…

Rx = 20/15

Partner Workout. 7 Minutes of work at each WOD. 3 Minutes of rest between WODS. Partners may split reps however they want.


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