Friday Week#1 Loading

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