Strength/skill:
Push Press warm up the 5 x 4 @ 80%
PreHab:
Wall Surprise
WOD:
3 Rounds for time
50 Prisoner Squats
40 Press Ups
30 Knees 2 Elblows
20 Russian Twists
10 Pull Ups
Finisher Skill:
I min max KB swings
For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html
For more about Rachel Young visit:
http://www.linkedin.com/pub/rachel-young/3/905/b8
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