LaVernia 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

Strength/Skill

Pull-ups (Strict Pull Ups)

Metcon

Metcon (Time)

Part 1: OTM 10 minutes:

3x Power Snatch (RX 65/95)(Rx+ squat)

Part 2: 15,12,9,6,3

Burpee Plate Jumps

200m Run after each set.