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/ kipping

Conditioning

3: Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP:

400m run

tractor pull

20 burpees

monkey bars

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