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Components

Invert to Lower

Box Jumps

Metcon

19Aug2014

Warm-up

The CrossFit Warm-up

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Stretches: T-Twist/Scorpion, Lunging Dislocates

Strength & Skill

**Cycle movements**

Invert to Lower (4-4-4-4)

Box Jumps (10-10-10-10)

Metcon

Metcon (Time)

19Aug2014

2 Rds for time of:

50 x "X" Slasher (53# / 35#)
20 x "V" Pull Ups
50 x Thrusters (45#)
20 x Russian Triangle (45# / 25#)

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, August 19, 2014

Athletes:

Leaderboard

Invert to Lower
Jeff Farris	05/20/2015	1 x 4

Athletes

Justin
Stein

9:30 AM CrossFit

4 x 4