Main – CrossFit
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
10 reps of each
Back Squat (12/6, 12/6, 12/6 rest two minutes between couplet)
Go up each couplet, rest 2 minutes between the 12 and 6, change the load, and start next couplet. Record your last couplet.
Row Pull Step (Time)
30 Goblet step-ups 1.5/1pd – 24/20
RX + does Chest to bar, and 2 pood/1.5 pood.
20 GHD Sit-ups for time, rest 1 minute, 15 GHD sit-ups for time, rest 1 minute, 10 GHD sit-ups for time.
Post total time to comments.
Foam roll the low back, the lats. Mobilize shoulders through distraction and lax ball.