Main – OCR/Ninja Training
Warm-up
1: General Crossfit Warmup (No Measure)
3 rounds- 10-15 reps each:
Samson stretch (:15-:30)
Overhead squat with PVC
Sit ups
Good Morning with PVC
Pull ups
Dips
Skill
2: Metcon (No Measure)
15:00 to work on Peg Board, Rope climbs, Monkey bars, Kipping Pullups
Conditioning
3: Metcon (Time)
3 rounds:
1 Bear crawl pole to pole
8 Turkish get ups each arm
1:00 plank hold (weighted if possible)
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