CrossFit Warmup:
2 Rounds of :
- 30 sec Sampson Stretch /side
- 12 Overhead Squats w/ PVC
- 12 GHD Sit-Ups
- 12 Hip Extension
- 12 Pull Ups
- 12 Dips
A. Superset:
- Bench Press + Strict Press
- 12-10-8-6-4-2 Reps
- Add weight each round
B. 4 RFT
- 20 sandbag squats (sub with DBs)
- 5 sandbag burpees
- 8 sandbag clean & presses
- 8/8 single-leg RDL
- 50 mountain climbers (25/leg)
C. Handsatand: 3 Rnds
- 5 Kick ups
- 3 HSPU
- 2 Wall walks
- 12 Hip Bridge
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