CFRE WOD 9/30/14

Sep 29th, 2014

Comments: 0
Category: WOD

CFRE WOD 9/30/14


Main – CrossFit

400m Run (No Measure)

run 400m at a comfortable pace!

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 (10@55, 8@65, 6@70, 4@75, 2@85)

Metcon 9/30/14 (Time)

21-18-15-12-9-6-3 of Kettle Bell Swings (53,35) & Pullups with 200m run between sets.

Tabata 9/30/14 (8 Rounds for reps)

Tabata Doulble Unders!

Add a comment

Your email address will not be shared or published. Required fields are marked *