091716 – CrossFit

Warm-up
General Warm-up
Core Mobility
Movement Prep

Strength
In 12 Minutes:
3×5 Back Extensions
3×10 Hip Extensions
3x 0:30 Superman Holds

Conditioning

Partner Up:
3 Rounds Each, Relay Style
For Time:
20 Double Unders
20 Wallballs (20/14)
10 Thrusters (115/75)