111616 – CrossFit

Warm-up
General Warm-up
Shoulder Mobility
Movement Prep

Strength
Weighted Ring Dips
5×3 @50% of 1 RM

Conditioning
3 Rounds for Total Reps:
1 Minute Wallballs (20/14)
1 Minute KB Swings (55/35)
1 Minute Push-ups
1 Minute Abmat Sit-ups
1 Minute Rest