Fri 2-13-15

Posted on Feb 12, 15

Warm up:

500m row or 400m run

3x Half kneeling rotation with dowel to each side (7-10 sec hold per rep)

10 single leg glute bridges (each side)

50′ broad jumps

5-7 mins to warm up back squat

 

WOD:

CrossFit Total

Back Squat 1-1-1

Strict Press 1-1-1

Deadlift 1-1-1

 

After Party:

CF Open WOD 12.1

7 min AMRAP of Burpess to a 6 inch target

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