Saturday - 12/2/2017

Warm Up:

15 Cal Row - Review Cal Row
20m Lunge + Prison Squat
15 Ring Rows
PVC Warm Up - 10 each:
-Shoulder Pass Throughs
-Around the Worlds
-Fwd/Bwd Leg Swings
-Side to Side Leg Swings
10 PVC OH Squats
10 Box Jumps (24/20)
10 OH Squats (45/45)
Practice Round:
-5 Pull-ups
-10 Cal Row
-10 OH Squats
-10 Box Jumps

 

CrossFit Liftoff 2017

12 min AMRAP
25 Pull-ups
50 Cal Row
100 OH Squats (45/45)
50 Box Jumps (24/20)
25 Pull-ups