FRIDAY, NOVEMBER 21, 2014

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

Weighted Pull-ups (90 second rest btw sets)

Nancy (Time)

5 Rounds for time of:  
400m Run  
15 Overhead Squats, 95# / 65#