WARM UP:
CTC run ( before each movement )
20 Pelvic raises
20 Lunges
20 Scorpions
20 Air squats
10 SLSU + 10 Push-ups
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 Double KB Bent Over Row
12 Double DB Hammer curls