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Tomorrow will be a heavy day for 1RM your Olympic lifts and some heavy backsquatting.

Today will be focused on flexibility and Mobility.

A) (not for time)

Run 1000m

Then:

Perform 4 Rounds

* Hold each position for 1 minute

• 1 Bridge ( Feet placed on 24"- or 20" box )
• 1 Samson stretch/ Deep lunge ( Right leg in front)
• 1 Samson stretch/ Deep lunge ( Left leg in front)
• 1 Pike ( Keep knees straight)
• 1 Tactical Fog

* rest 30's between each round then do it again

Click the link for movements

http://www.crossfitgymnastics.com/page/index.php?tag=268&menu=movements&page=videos

Rest up for tomorrow! I want to see some video's posted, or if you please link some videos of your attempts on Friday!