Warm-up

“official” CrossFit warm-up

3 rounds of 10-15 reps of

• Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
• Overhead Squat with PVC
• Sit-up
• Back-extension (pac or empty barbell)
• Pull-up
• Dip

Play

• Hollow Body (Holds and Rocks)
• Arch Position (progression; holds and rocks)
• Inversion practice (box, wall)
• Pistols

Skills

• Squat clean
• Push-Jerk

WOD “Courtesy of CrossFit.COM Dec. 10th”

In front of a clock set for 12 minutes with a 135-lb. barbell (men) 95-lb barbell (women):

1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks

Count total reps for each round