CrossFit Workout 9/24/15 Thursday

550 meter run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-up (start this at 20 past the hour)
Alternating EMOM for 12 minutes of:
12 russian kettlebell swings, 24 kg + (16 kg+)
4 turkish get-ups, light

Workout (start this at 35 past the hour)
4 rounds for time of:
400 meter run
20 pushups
400 meter run
20 V-ups

Competition Team Lift
Please make up a team lift from this week.

Please make up a team skills workout from this week.

Supplemental Workout
Please make up a supplemental workout from this week.