Warmup: ROM, dynamic stretches, 30 sec of jumping jacks, high knees and butt kicks, 5 pull ups, 10 push ups, 15 squats
Test: CrossFit Baseline, For time
500m Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups
Rest 2 min
WOD: 15 Min AMRAP
5 Handstand Pushups
10 Jumping Lunges
15 Burpees
Cooldown: 50 arch rocks, 50 hollow rocks, roll out and stretch
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