05/17/2017


Centennial 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

Skills

Rope Climb (Don’t rush. Work on foot clamp.)

Metcon

Metcon (Time)

Accumulate total reps with any rep scheme, in any order of movements.

1 mile run to buy in

10 Rope Climbs (x3 modified)

200 Double Unders

100 pushups

400m odd object carry (using same or more difficult object from testing week)

100 wall ball
40 Min Time Cap

Possible rep scheme 1 rope climb, 20 d.u., 10 pushups, 40m carry, 10 wall ball.

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