140717

Main – CrossFit

Mobility

-Anchored T-Spine Smash
-Banded External Hip Capsule Rotation

Skill

15 minutes to make up missed lifting or work on a skill of your choice.

Conditioning

Metcon (Time)

3 Rounds:
15 Kettlebell Swings (55/35)
15 Russian Twists (R/L=1) (45/25)
30 Lateral Plate Jumps (laterally jump on and off your weight plate)