A. "CrossFit Warmup" x 3 rounds
Samson Stretch x 20s each leg
Overhead Squat x 10 reps with pvc pipe
Sit-up x 10-15 reps
Back Extension x 10-15 reps
Pull-up x 10-15 reps
Dip/Pushup x 10-15 reps
B. "Boat Race" x 3 rounds with 3 minutes rest between rounds
500m row
400m run