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 … Read More