CFRE WOD 1/8/15

Jan 7th, 2015

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Category: WOD

CFRE WOD 1/8/15


Main – CrossFit

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

Bench Press (5@60, 5@70, 3×5@80)

Metcon 1/8/15 (AMRAP – Rounds and Reps)

15 Minute AMRAP: 5 Pullups, 10 Split Lunge Jumps (R+L=1), 15 HRPU, 20 Situps.

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