CrossFit Valley Center – 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

WOD

Metcon (Time)

50 pull-ups

50 push-ups

50 GHD sit-ups

50 back extensions

50 wall-ball shots, 20/14 lb. ball

50 box jumps, 24/20 inch