Team WOD Sunday 2/15

CrossFit Credence – CrossFit

Official CrossFit warm up (No Measure)

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

Metcon (AMRAP – Reps)

Team WOD:

20:00 AMCAP

1:00 5 Deadlifts (155/225#)

1:00 Row for calories

In pairs, one partner performs each skill and switches every minute. Score is total calories.

Cash Out

Stretch for 20 minutes all areas needing attention:

Shoulders

hips

wrists

ankles

posterior chain

VOD “Verse of the day”

Have confidence in your leaders and submit to their authority, because they keep watch over you as those who must give an account. Do this so that their work will be a joy, not a burden, for that would be of no benefit to you.

—Hebrews 13:17