CFCCT 2 Warm-up

3 Rounds of:

5 – 10 Push-ups
10 Shoulder Triplet
10 Russian Lunges
5 -10 Knees to Elbows
20 Jumping Jacks

Skill Work

Get-ups
5 – 5 – 5

WOD

21 – 15 – 9  Rounds for time:
Dumbbell Thrusters
Double Unders or 50 Jump Rope
Pull-Ups
Box Jumps or 25 Step -Ups

Cool Down

Cobra
Pass Thru 10x
Samson Stretch
Knee to Chest
Child’s Pose