CFRE WOD 11/4/14

Nov 3rd, 2014

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Category: WOD

CFRE WOD 11/4/14


Main – CrossFit

Warm Up 101 (No Measure)

2 sets, 1 length of the turf of the following:

High Knees

Butt Kickers

Alternating Toe Touches

A-skip

Walking Lunges

Perfect Stretch

Shoulder Press (Take 20 minutes to establish your 1RM!)

Metcon 11/4/14 (Time)

7 RFT: 200m Run, 15 Knees to Elbows, 10 Burpees, 5 HSPU.

Tabata 11/4/14 (8 Rounds for reps)

Tabata Alternating Kettle Bell Bent Over Row.

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