Centennial CrossFit – CrossFit
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Rope Climb (Don’t rush. Work on foot clamp.)
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
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.