Warm up:
mobility
row 500 meters
burgener warm up
10 each of:
- overhead squats
- ring dips
- pull ups
- double unders
- kb swing
- GHD
- sit ups
- hip extensions
WOD:
run 1 mile for time
then…
2 minutes each for reps of
Wall ball shots
Burpees
Double unders
24″ box jump
SDHP, 75 lbs
CrossFit HQ – Snatch Balance – linked by CrossFit Shoalhaven
Post mile time and total number of reps completed to comments