Main - CrossFit Warm-up 3 min run 3 rounds - TopicsExpress

Main - CrossFit Warm-up 3 min run 3 rounds nft: 10 kb goblet squats 10 ring rows 5 kb swings 5 pushups Skill Work Accum 2 minutes head stand, every 30 seconds pike legs down (or perform bent leg) and raise back up 2 x 50 m of each running drill: -hopping lean -shooter drill -handcuffs drill -alternating leg pulls (5 per side at a time) -run with jump rope WOD Metcon (AMRAP - Reps) 30 Hang Clean & Jerks (75/55) 800m Run 15 Burpee Box Jumps (20/18) Cool Down 2:30min/side jump rope (single leg) :45/arm single arm bar hang

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