Hanson is awesome!
The CrossFit Warm-up
3 rounds or 10 minutes of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
WOD
3 Rounds of:
Row 500 meters
35 GHD sit-ups
5 Rope ascents, 15'
Stretch/Hydrate
