Open Week#4 Wednesday

The CrossFit Warm up

3 rounds of 10-15 reps of: 

Samson Stretch (15-30 seconds)

Overhead Squat with barbell

Sit-ups 

Back-extensions 

Pull-ups 

Dips

Skill

Movement Standards

WOD

3 rounds for time:

7 burpees

14 push ups
14 wall ball shots w/14 m/20