Article: Women in CrossFit
*** 5 Inverted Burpees before + after song
Dynamic Song Warm-up
Perform (given movement) every time (given word / phrase) is said in the song ...
OHS / "...up / down..." (Flower)
Trap S&F (ball / bar)
Shoulder Flexion & Extension
Banded Olympic Wall Squat
10 Tabata Rounds, Alternating:
every other "rest" period at bottom of squat,
including the last one ...
Handstand Hold - Wall (max hold x 3)
Practice Ring Work:
(ball-up, pass-through, skin the cat)