Warm up with:
3 rounds of 25 seconds work/25 seeconds rest of:
PVC overhead squats or face-the-wall squats
Samson stretch right/left
WOD= GI Jane
100 jumping pull ups
Scale down with 75 of each or 50 of each
Over the weekend at the RKC Cert, Jason Brown from CrossFit Philly put together a cool workout consisting of kettlebell snatches and wheel barrow walks. Check out Ryan from CrossFit Orange County busting it out.