Monday, December 28, 2015

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

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