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Workout of the Day

Workout of the Day

Thurs WOD 033017

Metcon

Warm-up
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Beginners sub Ring Rows
for Pull Ups
and Push Ups for
Dips
Metcon (Time)
3 Rounds
400m Run
21 Toes to Bar
15 HSPU

For Rx’+….
With a 20# vest

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