CrossFit Firebase Orlando

Red Pill/Blue Pill

Blue Pill. Skills
Mobility (10 min)- Thoracic spine, lats, lower back.

Skill (15 min)- Skin the cat progressions.

WOD: 5 Rounds For Time.
– 20 Hollow Rocks
– 10 Toes To Bar
– 5 Knee Jump to Box Jump (Comfortable Height)

Part 1: http://gymnasticswod.com/content/skin-cat-progression-pt1
Part 2: http://gymnasticswod.com/content/skin-cat-progression-pt2
Knee Jump: http://youtu.be/fNZuNlymjck

Red Pill
10k row

or

4 Rounds For Time
Run 1K
Row 600M

Rest 3 mins between rounds

Post your scores to the Whiteboard.

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