CFRE Saturday WOD 2/21/15

Feb 20th, 2015

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Category: WOD

CFRE Saturday WOD 2/21/15


Main – CrossFit

400m Run (No Measure)

run 400m at a comfortable pace!

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Saturday Metcon 2/21/15 (No Measure)

In Groups of 3… 3 min: Med Ball Hot Potato (20/14), 400m Prisoner Carry (Switch every 200m), 500m Row with elbow Plank, 10 Burpee Over Me, 60 Double Dutch (20 each), Group Sled Pull (Down + Back with each person riding sled).

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