Jack be nimble

Posted: 08/17/2016 in CrossFit Trainers, Uncategorized, WOD
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Warm-up

3 rounds

(30 seconds at each station)

(30 seconds rest between each)

T-cone drills

forward roll

candle stick roll ups

WOD 

AMRAP in 20 minutes of:

30 second L-sit hold

30 second squat hold

30 second KB front rack hold 53/35

30 second chin over bar hold

Extra 

4x50m Sled drag

4×10 slow back ext.

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