The CrossFit warm up
3 x 15
Samson Stretch (15-30 seconds)
OHS
GHD sit-ups
GHD back ext
Pull-ups
Dips
Skill
Movement standards
WOD
2 rounds for time:
3 Weighted dips
12 MB sit ups
9 Strict pull ups
12 Weighted push ups
15 Box jumps w/ 24 m/30
15 Box jumps w/ 24 m/30
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