THURSDAY 140403

Individual Warm-up:

Complete prior to class.

Group Warm-up:

The CFKillearn Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Kettlebell Swing
  3. Sit-ups  
  4. Walking Lunge
  5. Handstand Push-up (5-7 reps)
  6. Strict Pull-up (5-7 reps)

Announcements/MOB:

  • Party at CFJustified MAY 3!
  • Roll out

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

Wod:

 
10 Strict Handstand Push-ups
20 Strict Pull-ups
30 Jumping Alternating Lunges
 
20 Minute AMRAP