CrossFit Destin - CrossFit View Public Whiteboard: - TopicsExpress

CrossFit Destin - CrossFit View Public Whiteboard: bit.ly/1uXccAs Warm-up ROM Drills (No Measure) 10 min jump rope then perform 3 rounds of: 10 overhead squat (bar/pvc) 10 jumping pull ups Metcon Metcon (Time) 30 chest 2 bar pull ups 400m row or 400m run 15 overhead squats (135/95) 800m row or 800m run 15 overhead squats 400m row or 400m run 30 chest 2 bar pull ups **Scale: regular or band pull ups Weightlifting Back Squat (5 x 5 (use same weight across)) STAMINA Metcon (No Measure) EMOM FOR 10 minutes of: 3 touch and go squat snatch (60% of 1 rm) 5 muscle ups or 5 pull ups Even minute do snatch Odd minute do m/u or pull ups

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