Don’t wait. Get started now. Click here to schedule your first free intro class

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
20 Double Unders after each round.

Mobility: Foam Roll 10 mins