1. Warm Up:
The "Official" CrossFit Warm-up is in the April 2003 CrossFit Journal.
3 Rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with PVC
Sit-up
Back-extension
Pull-up
Dip
2. Conditioning:
3 Rounds For Time:
Run 800m
15 Wall Balls 20/14
12 Burpees
9 KB Sumo Deadlift High Pull 32/24
3. Recovery