Chelsea 1:0 Sam

Pre:
3 x 12 glute ham raises
500m run
10 knees to elbows
10 squats
10 push-ups
10 good mornings
3 x 30" handstand against the wall

WOD:

Back Squat
5-3-1
70-80-100kg

Then:

Chelsea (CrossFit benchmark WOD)
EMOM for 30 min
5 pull-ups
10 push-ups
15 squats

10 rounds - push-ups got me
(underestimated this and its definitely not like Cindy, not good to do detrained either!)