Skinning, Holding, and Levering

Warm-up:

That Warm-up
Complete individual warm-up prior to class.
3 rounds of 10-15 reps of:  
  1. Elbow to Instep
  2. Thruster w/bar
  3. Ring Row
  4. Back Extension
  5. Slam Ball
  6. Slam Ball Clean

Announcements:

CrossFit for Hope Charity Wod on July 13th

Mobility:

Quad/Hip Opener: Wall Stretch

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

Wod:

Skinning, Holding, and Levering
 
3 Skin the Cats
3 Inverted Holds
3 Front Levers
 
3 rounds not for time.
 
Bars & Balls
 
5 Bar Dips
15 Slam Balls
 
7 Minute AMRAP