Tuesday 3/13

The CrossFit Warm up

3 rounds of 10-15 reps of:  
Samson Stretch (15-30 seconds)
OHS
GHD sit ups  
GHD back ext
Pull ups  
Dips

Skill

OH walking lunges with plate

WOD

3 rounds for time:

75m shuttle run with plate

25m OH walking lunge with plate

(W/25# M/45#)

GoFit

The CrossFit Warm up

3 rounds of 10-15 reps of:  
Samson Stretch (15-30 seconds)
OHS
GHD sit ups  
GHD back ext
Pull ups  
Dips

Skill

Movement standards

WOD

Tabata the following:

-Prowler push

-Walking lunges

-Prowler push

-Sit ups