mobility

hip extension

up and over

scorpion stretch

bear crawl

crab walks

macenzie extensions

pvc rotations

wod

20 min AMRAP of:

35 double unders

25 wall balls 20 lb ball men/14 lb women

15 ghdsu

if you are not able to complete at least 5 rounds in 20 min keep going till u do.

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Avoid Injury by Dave Tate, CrossFit Journal Preview – video [wmv] [mov]