As many ROLLS (2 Dice) as you can in 20 minutes:
- 2 Pull Ups (20)
- 3 Push Press (15)
- 4 Wall Ball (25)
- 5 Thrusters (15)
- 6 Push Up (20)
- 7 KB Swings (15)
- 8 Sit Ups (30)
- 9 Squats (25)
- 10 1 Arm Overhead Lunges
- 11 Burpees (15)
- 12 Clean and Jerk (15)
CrossFit - Forging Elite Fitness moved to www.alchemycrossfit.com
Alchemy CrossFit is located at:
67 Frid St, Unit 14, Hamilton, Ontario
Just minutes from the 403, McMaster Universty, and Downtown Hamilton.
Phone: 289-389-3595
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
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