12/12 Thursday

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