Crossfit 120614

Warm-up:

2 Rounds of:

 

  1. 10 Doubleunders 
  2. 10 Shoulder Swings
  3. 10 Doubleunders 
  4. Samson Stretch :30 each leg
  5. 10 Doubleunders 
  6. 10 Ring Rows
  7. 10 Doubleunders 
  8. 10 Backsquats w/bar

Mobility:

Calf & Ankle Stretch + Hip/Quad Opener

Announcements:

Yoga is a great way to increase your flexability and body control. Start this weekend!

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

 

Wod:

Crossfit 120614

10 Chest-to-Bar Pull-ups
20 Back Squats 95/65lbs
30 Doubleunders 

20 Minute AMRAP
Score total rounds and reps.