Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic stretches

High Kicks

Roll to V sit

Windmills

Scorpions

Samson to sprinter

Shoulder taps

Boot Strappers

30 seconds each movement

Metcon

Metcon (Weight)

5 sets

10 Strict Pullups

10 Bench Press

50′ Double DB walking lunges

10 GHD Hip extensions
– Rest as needed between movements

– Log heaviest bench press weight.

– Comment in notes what weights you used.