Warmup:
400 meter run / 500 meter row
3 x 10 air squats, hand release push-up
2 x Samson stretch lunge
(Hip mobility)
Skill:
Front squat
Shoulder press, push press
Ab mat sit-up
WOD:
3 RFT
12 Front squats (95/65 lbs)
12 Ab mat sit-ups
6 Shoulder press (95/65 lbs)
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Technique vidéos
Front squat video by Scott Herman Fitness.
What the heck is a Samson stretch anyway. Quick video courtesy of Paradiso CrossFit demos this classic CrossFit warm-up movement.
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