CrossFit WOD 10/10/20

Warm-up
Running Drills

2 Rounds

Band Assisted Hip Flexor Stretch

Band Assisted Lat Stretch

3 Rounds

Alternating Single Arm Hang x10

Alternating Plank to Pike Toe Taps x20

Jumping Jacks x30

WOD Movement Demo
Metcon (AMRAP – Rounds and Reps)
30 AMRAP

400m Run

Then

3 Rounds

15 Wall Balls 20/14

10 Pushups

5 Strict Pullups

Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#