OCR/Ninja

Main – OCR/Ninja Training

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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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