Warm-Up

Official CrossFit Warm-Up 

Complete 3rds of the following (Complete 5-10 reps of each movement)

• Samson Stretch (30 secs each leg) – Watch Video for Proper Form
• Overhead Squats (Use broom stick as your PVC)
• Sit-Ups
• Back Extension – or Good Mornings –  Watch Video for proper form
• Pull-ups (if you do not have a pull-up bar) modify one arm bent over row (5-10 reps each arm) Watch Video for Proper Form
• Dips

Workout of the Day – WOD 

AMRAP-10 (Complete as many rds + reps in 10 minutes – post results to comments)

• 10 – Hanging Dumbbell Cleans – movement starts with dumbbell above the knee in the high hang on the sides- Watch Video for Proper Form – Choose a medium weight 10-20# for ladies – 15-35# for men
• 10 – Burpees