Blog Search

06/04/2019

By: 0

Wolfe Den CrossFit – CrossFit

View Public Whiteboard

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

Conditioning

WOD with friends (Time)

“Buy in”

100 cal Row/bike

100 wall balls 20/14

200m run

100 sit ups

200m run

100 HR – push ups

200m run

100 air squats

200m run

100 ring rows

“cash out”

100 cal row/ bike
split the run into 100m each