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September 10, 2014

Row or Run 500m
CrossFit Warm Upx2


Dynamic Warm Up+ S2OH Progression


Skill: 12 Min EMOM
Odd: 3 Push Press AHAP
Even: 4 Box Jumps + 4 Wall Balls (increase based on skill level)


WOD: 8 min AMRAP
Increasing Ladder Squat Clean and Jerk
1,2,3,4,5.....
20 Double Unders after each round.


Mobility: Foam Roll 10 mins

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