141009

Main – CrossFit

Mobility

-Internal Hip Capsule Rotation

-Anchored T-spine Smash

Skill

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

Conditioning

Rest 3 minutes between 1 & 2.

1: 800m Run (Time)

Max Effort 800m Run

2: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups