Harbor City CrossFit - CrossFit Dont forget to update your - TopicsExpress

Harbor City CrossFit - CrossFit Dont forget to update your complete profile and add a pic! View Public Whiteboard: bit.ly/1mIGGG0 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 (Time) 7 Rds For Time of; 30 Double Unders 20 KB Swings 1.5/1pd 10 Front Squats 115/75 *20 Minute time cap! Rx + 135/95 Scale 95/55 running/sprinting Metcon (Time) 5 Rds Shuttle Run Finishing Location = 25m

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