12032019

CrossFit Purpose – CrossFit

Warm-up

500 m Row

10 slow superman

10 good mornings

Sansom Stretch

Iron Cross Stretch

Strength/Skill

Pausing Back Squat

On the 1:30 x 6 Sets:

1 Pausing Back Squat (3 Seconds in bottom)

1 Back Squat

Metcon (Time)

3 Rounds For Time
25/17 Calorie Assault Bike

20 Single DB Box Step-Ups (24″/20″ with 50/35 DB)

10 Single arm Dumbbell overhead squat (switch arms at 5)