11JULY18

CrossFit Rise Above – CrossFit

Warm-up

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

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

Metcon

Metcon (Time)

In Teams of 2 Complete 10 Rounds (5/partner) for time:

20 cal row

20m Overhead Walking Lunges (45/25lb plate)
Alternate rounds with your partner. Meaning partner 1 rows 20 cals and then does 20m overhead walking lunges. Then partner 2 follows while partner 1 rests.

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