Monday, December 23, 2019

12/23 Monday


A- Roll- Lats & hip flexor wad
Activate- 2x ultra wide under hand pull ups + 5m crab walk + 5m bear crawl

B- The CrossFit Warm Up 
3 rounds of 15 reps of:  
Samson Stretch (15-30 seconds)
OHS
Sit-ups  
Back-extensions  
Pull-ups  
Dips

Skill
Movement standards 

WOD
Iron Lung
21-15-9
Thruster & SDHP
(w/65# m/95#)

*7 minute time cap

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