Let’s make it official….

1.The OFFICIAL CrossFit Warmup 

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with PVC
Sit-up
Back-extension
Pull-up
Dip

2. METCON- For Time
3 Rounds
500 meter row
10 Deadlifts (275/185)
15 TTB
20 Box Jumps

3. Midline Work
3 Rounds
25 Med Ball Toss
30 Russian Twists