Mobility: 
  T-Spine Mobility
 Foam Rolling

Warmup: 
  Tabata Superman & Hollow Body
  Hip Drive Practice

Strength/Skill: 
  Gymnastics (Kipping Pullups)

WOD: 
  Run 200m Backwards 
  25x Pull-ups  
  20x KB swings 24/16kg 
  15x Overhead squats 75/55 
  10x Burpees 
  Run 400m 
  10x Burpees 
  15x Overhead squats 75/55
  20x KB swings 24/16kg
  25x Pull-ups 
  Run 200m Backwards

 


 

Posted
AuthorCrossfit Bytown