http://southhallcrossfit.com/wod/good-start/

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

:30

Jumping Jacks

Air Squats

Arm Circles

Cherry Pickers/Drops

Spidermans

Ankle Stretch to extended leg

T-Spine stretch

I-Y-T (10 each)

Review (PVC)

Push Press

10 Pass Thru

5 Strict Press

3 Dip + hold

3 Push Press w hold @ bottom and top

5 Push Press

Weightlifting

Push Press (Heavy Single)

*12 Min

Metcon

Metcon (3 Rounds for reps)

3 Rounds

AMRAP 3

5 Strict Pull-Ups

10 Russian Kettlebell Swings 70/53

15 Push-Ups

– Rest 3:00 –

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