Turn2CrossFit – CrossFit
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
12 Minute Running Clock
Snatch (1 rep max)
You should have about 15-20 Minutes to attempt.
Metcon (3 Rounds for reps)
Three, three minute rounds with a minute rest in between:
10 Pull-ups
10 Wall Balls
Max Double Unders
Your score is your total number of reps completed. So if you get 5 double unders your score is 25.
*Rx+ is with a vest.