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CrossFit Now – CrossFit


WARM UP

Warm Up 16 (No Measure)

4 Rounds

:15 Jumping Jacks

:15 Arm Circles

:15 Push Ups

:15 Supermen

MOBILITY

Spiderman 5x each side (No Measure)

Standing Squat Prog (L,R,B) x3 (No Measure)

WOD

Laura Hawk (Time)

Laura’s WOD

50 Sit Ups

25 Snatches

25 Overhead Squats

15 Handstand Push Ups

15 Pull Ups

50 Double Unders

25 Hang Cleans

25 Lunges

15 Burpees

15 Toes to bar

RX-95/65

RX+-115/85

M1- 65/45, HSPU toes on box, Jumping PU, Knee Raises2:1

M2- 45/35, HSPU knees on box, ring rows, knee raises, 1:1