112516 – CrossFit

Warm-up
General Warm-up
OHS Mobility
Movement Prep

Strength
Overhead Squat
1-1-1-1-1-1-1
Work up to a heavy single. If it feels good, go for a 1 RM

Conditioning
“Burn the Bird!”
4 Rounds for Time:
250m Row
20 KB Swings (55/35)
15 Double Unders
100m Run
5 Burpees