CrossFit 140718

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:

Ready for Personal Coaching? See Pat, Jon or Frankie!

Mobility:

Foam Rolling: Find the Pain

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

Wod:

 
30 Thrusters 95/65 lbs
20 GHD Sit-ups
Run 400m
20 Thrusters 115/80 lbs
30 GHD Sit-ups
Run 400m
10 Thrusters 135/95 lbs
40 GHD Sit-ups
Run 400m
 
Time Limit: 40 Minutes