Thursday 9/10 Week#3 Speed

The CrossFit Warm up

3x

15 reps of: 

Samson Stretch (15-30 seconds)

OHS

GHD sit ups

GHD back ext

Pull ups 

Dips

Skill

Movement standards

WOD

For time:

Burpees 15-10-5
Push ups 15-20-25