Warm Up-

Roll- 10 Min

Skinny PVC-4min

Up Dog/ Down Dog- 3min

Basic Press Workshop- 8 min

Jumping in Place Workshop-3 min

Active Warm up

10 Single leg Deadlift Toe Touches

5  Hollow Holds

3 times through

WOD

For Time

21-15-9

Push Presses

180 Degree Jump Squats

Strict Knee Raises

Awesome little WOD….

Reminder pick up your packet if you have not already, please give consideration to getting hooked up with EFT, and pick up our March Calendar of Events.  Awesome stuff happening at CFW next month.