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Main - CrossFit View Public Whiteboard: bit.ly/1wBQgeQ Warm-up Row or Erg 300m 20 Goblet Squats 40 Situps 20 Wall Balls Skill New Folks will use this time to review Movement stds and modifications for WOD Max 15min on below: Spend 3min doing Mobility on Shoulders 3x20s Hand Stand hold or 3x6 alternating shoulder touches in HS position 3x 10UB or 25UB GHD Hip ext 2x 5 UB or 12 UB GHD Hip ext w 25# wt ADD wt ONLY if your form is perfect without wt, otherwise work form WOD Metcon (Time) 20 Pistols or Vups 40 KB Swings 35/53 20 Left Arm OH Walk Lunge steps w DB 20/30# 80 DOuble Unders; mod 40 Ball Slams 20/30 20 Right Arm OH Walk Lunge Steps w DB 20/30# 40 KB Swings 35/53 20 Pistols or Vups Cash Out 5min Max Distance Row

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