Warmup:
200m Overhead kettlebell walk 26/13 (switch hands when necessary)
10 man makers
Stretch:
W.O.D “Roy”
5 Round for time of:
15 Deadlift’s RX225/153 (or do GH back extensions instead if you have an injury and cannot do deadlifts)
20 BoxJumps
25 Pull ups  (25 is the RX, but cut that number down to 10 pull ups each round if you are new [...]

Crossfit warmup:
Stretch:
W.O.D
option 1
20 Squat snatches RX115/63
400m run
15 squat snatches
800m run
10 squat snatches
1200m run
option 2
4 rounds for time
Run 400m
20 med ball cleans RX 20/14
10 Turkish getup squats (prefor a one arm o.h. squat at the top of the movement)
5 handstand pushups or 12 pushpress RX95/53

warmup:
“ab circuit”
25 OH squats
25 side to side plate bounce
25 K2e
25 Gh situps
5 toes to bar
Run 800m
Stretch:
W.O.D
“ANGIE”
100 pullups
100 pushups
100 abmat situps
100 airsquats

Warmup:
Row 1000m
3 rounds of cindy. (5 pullups 10 pushups 15 airsquats)
Run 800m
Stretch:
W.O.D option 1
Every minute and a half, preform 3 cleans, 3 Box jumps, 3 cleans, 3 Box jumps for 10 rounds Rx135/83 24″/20″
W.O.D option 2
10,9,8,7,6,5,4,3,2,1 of Burpee’s and K2e
Run 400m at the beginning, middle and end of option 2.

Annie
50-40-30-20-10
Double-unders
Ab-mat situps