Main – CrossFit Group
Warm-up
PVC Pipe Warmup
– 10 Pass throughs
– 10 Twists
– 10 Good mornings
– 10 Pole Stretches
– 10 OH Squats
Then:
– 25m Overhead Squat Duck Walk
– 25m Inch worm
WOD
A: Overhead Squat (3 x 3 @ 31X1)
Rest 2:00 to 3:00 between sets.
B: Metcon (AMRAP – Rounds and Reps)
AMRAP – 10:00:
– 15 Dead Lift – 205/145#
– 15 Ring Dips
– 20 Box Jumps (24″/20″)