CFRE WOD 3/10/15

Mar 9th, 2015

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Category: WOD

CFRE WOD 3/10/15


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

Shoulder Press (5@55, 5@65, 2×3@80)

Metcon 3/10/15 (AMRAP – Rounds and Reps)

15 Minute AMRAP: 5 Pullups (RXplus: strict pullups), 5 HSPU (RXplus: strict HSPU), 10 KBS (53, 35), 10 KB Single Arm Overhead Squats (5 each side)(35, 25# DB)(RXplus: 53, 35).

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