WOD 28052014

Main – CrossFit

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Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Gymnastics

Handstand Push-ups (10-15 minute Hand Stand Push Up Practice)

work on efficiency in kipping
or
hand stand push up progression

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

80yrd shuttle run (4×20)
15 Wall Balls

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