WOD

CrossFit Collaboration – CrossFit

Warm-up

Warmup (No Measure)

25x each with a PVC:

Shoulder dislocates

Shoulder press

Overhead squat

Romanian deadlift

Bent row

Good mornings

Strength/Skill

Push Press (establish a new 1 rm)

20 min

WOD

Hansen (Time)

5 Rounds for time:

30 Kettlebell Swings, 70#

30 Burpees

30 GHD Sit-ups
In honor of Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan.
To learn more about Hansen click here
RX+: ABOVE

RX: 30 kb swings (53/35)

30 burpees

30 sit-ups

SCALED: 15 russian kb swings (35/26)

15 burpees

15 sit-ups