Main – CrossFit
400m Run (No Measure)
run 400m at a comfortable pace!
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
3 Shoulder Press + 3 Push Press + 3 Push Jerk (3 sets of 3 SP, 3 PP, 3 PJ @ 80% of your 1RM SP)
In succession, complete 3 reps of Shoulder Press, 3 reps of Push Press, 3 reps of Push Jerk. Do 3 sets of the succession.
Metcon 6/24/14 (Time)
For time: complete 21-15-9 reps of Burpees & Ring Dips or Box Dips