Warm up is going to consist of strengthening your lower abs and hamstrings. We use a lot of quads (squats) and lower back (deadlifts and pulls) for CrossFit. So today we are going to really work on the opposite muscles of the equation.
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Five rounds for time
CrossFit Mean Streets