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Thursday

July 9, 2015

Warm-up
Jump rope 200x
Variety, Coaches choice

Mobility (5 minutes)
CrossFit Warm-up
2 rounds, 10 each: PVC Overhead Squat, Ring Dips, Samson Lunge, Ring Rows, Sit-ups, Back extension,

Strict pull-ups (add weight if needed) (5-5-5-5-5)

Metcon (No measure)
Prowler sprints 6 x 25 yards *if a lot of people, partner prowler push
Tabata sit-ups (lowest # recorded)


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