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Main - CrossFit View Public Whiteboard: bit.ly/1x5xHQB 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 Stretches: Sink Mobilization, Pec/Lat Strength & Skill Bench Press (5-5-5-5-5) Weighted Chin Ups (4 Rds of MR) Metcon Metcon (5 Rounds for time) 05Nov2014 5 Timed Rds. Each round is timed. Rest as needed in between rounds. 2 x Med Ball Crawl 10 x Deadlift (225# / 165#) 20 x Wall Balls (20# / 14#) 30 x Double Unders

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