CrossFit WOD – 3/30/16

Warm-up
0-5:00

Briefing

5:00-15:00

Kneeling T Spine Rotations Against Wall x10/10 Both Directions

Pvc Press Out 2×10

Prone Snow Angel 2×10

Prone PVC Press 2×15

Shoulder Press Demo

15:00-25:00
Shoulder Press (8-8-8-8)
Increase weight every round
Metcon (5 Rounds for time)
Every 3 minutes for 5 rounds

9 DB/KB Thrusters

45 Double Unders

9 DB/KB Thrusters

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