The Mid-Twenties

Individual Warm-up:

Complete prior to class.

Group Warm-up:

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/MOB:

  • Sibling Rivalry is Saturday!
  • Roll out

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

Wod:

The Mid-Twenties
 
25 Ring Dips
25 Pull-ups
25 Hip Extension
25 Wall Balls 20/14 lbs 10/9'
25 Slam Balls 25/15 lbs
5 Rope Climbs
 
20 Minute AMRAP
Score total Reps.