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
5 Rounds of:
21 Wallballs, 20/14 lbs. @ 10/9' target
15 Kettlebell swings, 24/16 kg.
9 Toes to bar
Stretch/Hydrate
