CrossFit Warm up:  3 rounds of

  1. Samson stretch
  2. 10 OHS
  3. 10 pushups
  4. 10 situps
  5. 10 back extensions

The WOD: 5 rounds for time of

  1. Row:200m or bike 1min
  2. Thrusters or Wall ball 20
  3. Jumping pullups 20
  4. Kb swing/snatch 20
  5. Sit up 20

The Finisher: Hold each of these for 1 min.

  1. Plank
  2. L sit
  3. 90 degree squat

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