Warm Up needs to be quick because this workout will take the whole hour. So everyone get here on time.
Run the ten flights of stairs once. Pace yourself at half your max speed.
12 ghd situps
12 Back extensions
10 double unders if you don’t “have” them. 50 if you do.
15 overhead squats with pvc
Hip mobility drills
PVC passthroughs and shoulder circles
Back Squat X 1
Shoulder Press X 1
Deadlift X 1
Everyone should give this a read: CrossFit Total
CrossFit Mean Streets
Downtown Los Angeles