Warmup:
500m Row
5 hops Single leg hops (front to back- each leg)
30 seconds Plank
6 Barbell Pressing snatch balance
30 yards Side hop
6 Bridge up
30 seconds Handstand hold against wall or free standing
12 Jumping jacks
12 Arm circles
12 Ankle rotations (each side)
12 Pogo jumps
WOD:
4 rounds for time of:
50 Double Unders (3 1 Single Unders)s
10 GHD Sit-ups
5 Overhead Squats, 70% 1RM
Raptor CrossFit is a non-profit operation serving Airmen across Langley AFB.
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