06/01/2016

Bitterroot CrossFit – CrossFit

Warm-up

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

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

5 chest-to-bar pull-ups

10 ring dips

95-lb. overhead squats, 15 reps

Scale 1:

Complete as many rounds as possible in 12 minutes of:

5 ring rows to the sternum

7 jumping bar dips

55-lb./35-lb.* overhead squats, 10 reps

Scale 2:

Complete as many rounds as possible in 20 minutes of:

3 chest-to-bar pull-ups

7 ring dips

75-lb./55-lb.* overhead squats, 12