Main – CrossFit
Main WOD
2 options today….
1. – Everyday Warrior WOD # 2
2. – Barbell complex and conditioning
W-1: 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
M-1: Metcon (Weight)
1 power clean
1 hang clean
1 front squat
1 push jerk
1 split jerk
8 sets ; build over sets
M-2: Metcon (Calories)
AD for max cals in 6 min