Warm up:

Jog up the stairs
Jump rope for about 3 minutes
Run on a steep grade for 2 minutes
Row for 1 minute

Loosen up the shoulders with some shoulder mobility drills.

3 rounds:
5 situps
10 squats
15 pullups

3 rounds:
25 pushups
100 air squats
35 GHD situps

CrossFit Mean Streets
Downtown LA

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