WOD for 6.11.20
Warm-up
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
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Sub Supermans for the Back Extensions
Strength
Push Press (Take 10 Minutes Build to a 1RM)
Workout Of The Day
Metcon (Time)
5 Rounds For Time
20 Box Jump Overs @ 24/20"
10 Push Press @ 65% of 1RM
20 Box Jump Overs @ 24/20"
10 Push Press @ 65% of 1RM
