The CrossFit Warm up
3x 15 reps
30 seconds Sampson stretch each side
OHS
Dips
Pull ups
Sit ups
Back ext
OHS
Dips
Pull ups
Sit ups
Back ext
Skill
OHS
WOD
EMOTM for 12 minutes
4 OHS
4 burpees over the bar
GoFit
MB Warm up #2
4x
Lateral shuffle MB tosses
MB rotations
Partner wall ball shots
Skill
MB cleans
WOD
12x
30:30
-MB cleans
-Jump rope/ double unders
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