Daltons CrossFIt – CrossFit

W.U.: Warm-up (No Measure)

Tabata 20sec of work at each movement. 2 Rounds(Doubles Round 2)

1. Air Squats

2. Single Unders

3. Samson Stretch(Left)

4. Single Unders

5. Samson Stretch(Right)

6. Single Unders

7. Air Squats

8. Single Unders

STR: Push Press (5×5)

Work up to a heavy 5 rep, Focus on moving the bar in straight path. Score your heaviest set of 5.

WOD: Metcon (Time)

“Chipper”

30 Double Unders

500m Row

30 Double Unders

40 Wall Balls

30 Double Unders

30 Sit Ups

30 Double Unders

20 Push Ups

30 Double Unders

10 Front Racked Lunge Steps (155/105)

March 27, 2017

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