10 November 2015

Let me take a selfie ...

Let me take a selfie ...

Article: Lose Fat, Save Time & Improve Conditioning with Sprints

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

Mobility
Banded Bully
Banded Ankle Distraction
Dynamic Hamstring Stretch
Cossack Squats

Weightlifting
Shoulder Press (Max Reps - 3 mins - 50% Body Weight)

Metcon
AMRAP 12 min:
10 Pistol Squats
10 Push Jerk (135/95#)
10 Burpee over the Bar