Albany CrossFit – CrossFit
CrossFit
A: 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
B: Metcon (Time)
21-15-9:
Front Squats (185/125)
Burpee Box Jump Overs (24/20)