Warm Up

Official CrossFit Warm-up

3 rds for quality

10-15 reps of each

• Overhead Squat with broomstick
• Sit-up
• Back-extension aka Good mornings
• Pull-up or bent over rows with medium to heavy weight
• Dip
• Samson stretch 30-45 seconds each side

WOD

For time

10 Rounds for time

• 10 Goblet squats – Watch video for proper form

(15-25# women/25-35# men) – Scale weight as needed – stick with same weight from start to finish.

(time cap 12:00 mins) – Note time or total reps if not complete 10 rds by time cap

(tip: break up the squats in small sets (10-15 reps), shake out the legs, keep rest to 30-90 seconds & keep going)