Warm Up
A- Mash- Feet + lats
Activate- 2x 5m plank banded lateral walk + 5 single leg broad jumps
B- The CrossFit Warm Up
3 rounds 15 reps of:
Samson Stretch (15-30 seconds)
OHS
Sit-ups
Back-extensions
Pull-ups
Dips
Skill
HSPU
WOD
12x
30:30
-Shuttle runs
-HSPU
GoFit
Warm Up
A- Mash- Feet + lats
Activate- 2x 5m plank banded lateral walk + 5 single leg broad jumps
B- The CrossFit Warm Up
3 rounds 15 reps of:
Samson Stretch (15-30 seconds)
OHS
Sit-ups
Back-extensions
Pull-ups
Dips
Skill
Movement standards
WOD
Tabata the following:
-Air bike
-Push ups
-Rowing
-Ring rows
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