161208 - CrossFit

WARM-UP
2 rounds
40 Double-unders
10 Box Step-ups
10 Reverse Wallballs
10 Sprinter’s Lunges
10 Close-grip Push-ups

MOBILIZE!
Ankles, hips and shoulders

SKILL
15 minutes Pistol work
Beginner: Unloaded
Intermediate: KB in front
Advanced: Barbell Overhead

WOD
Front-loaded Helen
1200m row then
3 rounds of
21 KB swings 55/35
12 pull-ups
for time