Crossfit - Day 7!

Warm-up

The Medley
Foam/roll stretch
Shoulder/TSpine MWOD
10 hindu push ups
10 OH Squats

SKILL:
A1. Deadbug Pull Overs: 5 x 10 (4/1/4), 20s Rest
A2. Sky Divers: 5 x 20s, 10s Rest

WOD: 21-15-9 For Time
200m Sprint
Front Squats (Use 5RM)
KTC/KTEs (T2B)
200m Sprint (each round)