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 (AMRAP – Reps)

10:00 AMRAP:

15 GHD Sit-Ups

20/14 Calorie Bike