Group Warm-up:

Complete individual warm-up prior to class.
The CrossFit Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Overhead Squat with PVC  
  3. Sit-ups  
  4. Back-extensions  
  5. Pull-ups
  6. Dips

Announcements:

CrossFit for Hope and CrossFit Games Watch Party on SUNDAY!

Mobility:

5 Way Simple Shoulder Stretch

Skills & Technique: (Click below for links to more info)

Wod:

 
10 rounds for time of:
 
5 Pull-ups
5 Push-ups
 
Time Limit: 10 Minutes
 
5 rounds for time of:
 
10 GHD Sit-ups
10 Back Extentions
 
Time Limit: 10 Minutes
 
2 rounds for time of:
 
25 Wall Ball 20/14 lbs
25 Box Jumps 24/20"
 
Time Limit: 10 Minutes
Rest as needed between couplets.

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