Monday Week#9 Speed

The CrossFit Warm up

3 rounds of 10-15 reps of: 

Samson Stretch (15-30 seconds each side)

OHS

GHD sit ups 

GHD back ext 

Dips

Skill

Rebounding box jumps

WOD

21-15-9

Box jumps w/20” m/24”
Pull ups