Main - CrossFit Warm-up Dynamic Warm Ups - - TopicsExpress

Main - CrossFit Warm-up Dynamic Warm Ups - 3x20sec Shoulder Box Stretch - 3x10 PVC Shoulder Raises Skills L1: 5x5 Jumping Pull Ups & 3x8-12 Banded Chin Ups (Supinated Grip), Accumulate 1 min Hollow Hold and Superman L2: Tabata Kipping (Tight Arch to Hollow Only), Accumulate 40 Supinated Grip Ring Rows L3: Tabata Kipping, 3 Sets Max Kipping/Butterfly Pull Ups (rest 2 min between each set) WOD Metcon (Time) 21-15-9 reps of: - Dead Lift L3: Body Weight L2: ¾ Body Weight L1: ½ Body Weight - Box Jump 24/20 Cashout Cool Down and Mobility

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