Day#21 Week#4 Loading

The CrossFit Warm up

3 rounds of 10-15 reps of: 

Samson Stretch (30 seconds)

OHS

Sit ups 

Back-extensions 

Pull ups 

Dips

Skill

Box jumps

WOD

3 rounds for time:

80m KB shuttle sprint w/35 m/53
10 box jumps w/30” m/36”