Ballistic warmup
15 x O.H.S
15 x abmat situps
15 x back ext
x 3
pull up - pressup on the minute every minute untill you run out of time ie 1 min - 1 pull up 1 press up, 2nd min 2 pull ups and 2 pressups.....
49 burpees
I borrowed (stole) this workout from BRAND X cheers Geoff
CrossFit Fife Home of Crossfit Fife and kettlebells , forging elite fitness, based in Dunfermline crossfitfife.com contact 07988638902 elite@crossfitfife.com
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