Main - CrossFit Warm-up (No Measure) 50 - TopicsExpress

Main - CrossFit Warm-up (No Measure) 50 Double Unders (150 Singles) 5 Negative push-ups 5 Jumping pull-ups 5 Tuck Jumps 5 Diamond Push-ups 5 Bug to superman 15 Forward/back jumping jacks 30 seconds Hollow body hold on bar 15 Ring out the towel (each side) 15 Band dislocations 10 Glute Bridges 5 Single Leg Glute Bridges Weightlifting Bench Press (3x3 ) Metcon Metcon (Time) 4-8-12-16-12-8-4 Chest to Bar Pull-ups Burpee Box Jumps (24/20) Sit-ups Cool Down Metcon (No Measure) Roll out the hip: 2 minutes per hip (4 minutes total) Lunge on the Box: 2 minutes per leg (4 minutes total) Thoracic Mobility: 2 minutes

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