Question of the Day: Where is the gym you first tried CrossFit? 

Warm Up 2 X's:

  • short lap 
  • 10 air squats
  • 30 sec plank 
  • 10 jumping pull ups
  • up and back high knees
  • up and back butt kicks 

Mobility:
2 min each side shoulder capsule mobilization 

Skill:
10 min planche progression http://gymnasticswod.com/content/planche-progression-pt1

Workout:
3 rounds of:
DNB partner wheel barrows
40 alt partner wall ball
(14/20)  
30 partner wall ball sit ups (14/9#)

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