Main – WOD
Warm-up
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
Metcon
Metcon (Time)
“Foster”
For Time:
12 Cal Row
3 Burpees
12 Push Ups
3 Burpees
12 Squats
3 Burpees
12 KB Swings 55/35#
3 Burpees
12 KB Clean & Jerk 55/35#
3 Burpees
12 Box Jumps 24/20#
3 Burpees
12 HSPU
3 Burpees
12 Lunges
3 Burpees
12 Wall Ball Shots 20/12#
3 Burpees
12 Pull Ups
3 Burpees
Then Cash Out:
Matt’s choice:
1 mile run ( TO QT sign and back)
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