02/06/2015

CrossFit XD – CrossFit

Static Warm Up #1 (No Measure)

3 Rounds

:30 Overhead Squat Bottom Position (bar)

:30 Hollow Rock

:30 Spiderman Lunge (:15 each leg)

*10 sec to transition to next movement

Pre-Wod

Rowing Technique (legs/arms, arms/legs)

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

10 Box Jumps 24/20

10 Shoulder 2 Overhead #115/75

10 Toes 2 Bar

500m Row (Time)

Max Effort 500m Row

Written by adminxd on February 6, 2015. Posted in Uncategorized

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