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
Shoulder Press (10 min to reach a ME Shoulder Press)
Metcon (Time)
50 DU
10 HSPU
20 Over the Box 24/20
30 Pull-up
40 ABMAT
50 Wallball 20/14
40 ABMAT
30 HRPU
20 Box Jump
10 Burpee
50 DU
