030417 – CrossFit

Warm-up
General Warm-up
Chest/Shoulder Mobility
Movement Prep

Strength
Weighted Ring Dips
5-5-5-5-5
Work up to a heavy set of 5

Conditioning
Deck of Cards:
Teams of 4, For Time:
Clubs: Push-ups
Diamonds: Strict Pull-ups
Hearts: V-ups
Spades: Squats
Joker: 400m Run for Team