Main - CrossFit Warm-up (No Measure) Run 200 - TopicsExpress

Main - CrossFit Warm-up (No Measure) Run 200 meters 6 Pike handstand push-ups on box 5 hops Single leg (front to back- each leg) 12 Hollow rock 6 Handstand shrugs 30 yards Shuffle 12 V up 6 Neck and wrist circles 30 yards Bear crawl 12 One arm circles Gymnastics Handstand Push-ups (8 Rounds 10sec on 10 Sec off ) Metcon Metcon (Time) 4 Rounds 50 Double Unders (150 Singles) 20 Knees to Elbows 4 Turkish Get Ups Cool Down Metcon (No Measure) 2 Min per Side Lacrosse ball in Shoulder 2 Min Posas Smash 2 Min Internal Rotation

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