Day#23 (Volume/ Go!)

The CrossFit Warm up

3 rounds 15 reps of:

30 seconds Sampson stretch on each side

OHS

Pull ups

Dips

GHD sit ups

GHD back ext

Skill

Thrusters

WOD

3 rounds for time:

15 thrusters w/65 m/95

12 burpees to cross bar

*7 minute time cap

GoFit

Warm up

Dips

Ring rows

TTR

Super rocks

Wall squats

Skill

Push up body positioning

WOD

Tabata the following:

-Pull ups

-Push ups

-Sit ups
-Air squats