WARM UP: CTC run ( before each movement ) 20 Pelvic raises 20 Lunges 20 Scorpions 20 Air squats 10 SLSU + 10 Push-up SKILL: CrossFit Baseline 500m Row 40 Air squats 30 Ab mat sit-ups 20 Push ups 10 Pull-ups WOD: 4 Rounds Not for Time 8 Bench Press 10 Barbell bent over row