1/9/19

8
Jan

1/9/19

Centennial CrossFit – CrossFit

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)

7 Rounds for Time:

21 AbMat Sit-ups

15 Box Jumps (24/20)

9 Deadlifts (135/95)

Scaled is abmat sit-ups

RX is GHD

Metcon (AMRAP – Rounds and Reps)

Extra Credit

Metcon (Time)

50 tire flips