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Posted: 01/15/2017 in CrossFit Trainers, Uncategorized, WOD
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Warm-up

25′ bear crawl

25′ crab walk

25′ bear crawl

25′ spiderman lunge

25′ air plane walks

50′ walking lunges

:20 Hand stand hold

Strength 

12 minute clock

4-5 warm-up sets 50-75%

4×3 back squats 80% +20lb

WOD

AMRAP in 15 minutes of:

15 HSPU

15 deadlifts 225/155

15 box over jumps 24/20

Recovery 

3×10 reverse hypers

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