Main – CrossFit
Warm Up, Strength, Metcon.
400m Run (No Measure)
run 400m at a comfortable pace!
if its raining, jump rope for a couple of minutes!
Warming Up (No Measure)
10 reps of the following: Wrist Circles, Elbow Circles, Shoulder Circles, Over & Backs, Upright & Bent Torso Rotation, Leg Swings (front & back), Leg Swings (side to side), Internal/External Arm Rotation, Bow & Bend, Hip Circles, Iron Cross, Scorpion, Walking Lunge with Twist, Spiderman Lunge, One-Legged RDL + Leg Swing, Cossack.
Deadlift (4 sets of 3 reps)
4/23/14 WOD (Time)
For Time, complete the following: 75 DU, 40 HSPU, 40 KBS (m 53, w 35), 75 DU.
scale the Double Unders by doubling the number and do singles. Scale the hand stand push ups by using the box to assist you.