Jeneanne playing in the surf.
CrossFit Warm Up
Run 400 meters
Sampson stretch
15 squats
15 hip extensions
15 sit-ups
15 push-ups
15 pull-ups
5 HSPU or 30 second static hold.
WOD
Partner WOD, you go/ I go of:
8 Hang dumbell squat cleans, 45/30 lbs.
10 Push-ups, on DB's
12 Dumbell daedlifts, 45/30 lbs.
7 Rounds each
Rx+ 10 rounds
Cooldown/Stretch
