Pre WOD:

Get the kinks out of yourself and then do the CrossFit Warmup minus the pullups

3 rounds

20-3-sec samson stretch
10-15 overhead squats
10-15 Back Extension
10-15 situps/ghd situps
10-15 dips

WOD#1

For Time:

Rope Climb up to 15ft X 10

Substitute for a rope climb is 15 towel pullups. If you cannot climb a rope bring two towels, or two tshirts.

WOD#2

Back Squat
3-3-3-3-3

Have a good weekend, hope to see you at the CrossFit Games Southwest Regionals!

CrossFit Mean Streets
Downtown LA

Comments are closed.