Monday December 29

Dec 29th, 2014

Comments: 0
Category: WOD

Monday December 29


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

Back Squat (3@60, 3@70, 3@80, 2×3@85)

Metcon (Time)

For Time

21-15-9

Back Squat (135/95)

Clean and Jerk (135/95)

400 meter run bwtn sets

Tabata Pushups 9/4/14 (8 Rounds for reps)

8 Rounds of 20 seconds of work and 10 seconds of rest of Pushups.

Add a comment

Your email address will not be shared or published. Required fields are marked *