Warm-Up:
- Stretch
- 500m Row
- 20 Mountain Climbers
- 15 Push Ups
- 10 Burpees
Conditioning:
Crossfit's "Dirty Thirty"
-30 Box Jumps
-30 Jumping Pull-Ups
-30 KB Swings (53/35)
-30 Walking Lunges
-30 Knees to Elbows
-30 Push Press
-30 Supermans
-30 Wall Ball Shots
-30 Burpees
-30 Double Unders
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