A- Roll- Lats & hip flexor wad
Activate- 2x ultra wide under hand pull ups + 5m crab walk + 5m bear crawl
B- The CrossFit Warm Up
3 rounds of 15 reps of:
Samson Stretch (15-30 seconds)
OHS
Sit-ups
Back-extensions
Pull-ups
Dips
Skill
Movement standards
WOD
Iron Lung
21-15-9
Thruster & SDHP
(w/65# m/95#)
*7 minute time cap
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