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)

3-minute handstand hold

100 squats

50-meter handstand walk

100 squats

30 handstand push-ups