8/19/14


Main – CrossFit

Warm-up

3x
Row 300m
10x Squats
30x Double Unders
10x Lunges

Metcon (Time)

8x
400m Run
-Rest 2 Minutes

400m Run (Time)

Max Effort 400m Run

Post WOD Mobility

Roll out calf and IT band
Runners lunge and then drop knee open
Lunge side to side
Lunge leg back and drop knee toward the ground (hip flexor)

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8/18/14

Main – CrossFit

Warm-up

3x
20x Double Unders
10x Back Extensions
10x Sit Ups
10x Kettlebell Squat Cleans

Power Clean (3 Every Minute on the Minute)

Metcon (Time)

4x
Run 400m
25x Box Jumps (24/20″)

Post WOD Mobility

Ball on back and shoulder blades
Sit on feet
Lay on back and twist leg across body
Bring leg towards your face (hamstring)

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8/16/14


Main – CrossFit

Warm-up

2x
20x Double Unders
10x Kettlebell Swings
10x Back Extensions
20x Mt Climbers

Metcon (Time)

25x Ball Slams (30/20#)
Run Devine with Slam Ball
25x Ball Slams
Run back with slam ball
25x Ball Slams

Post WOD Mobility

Calf Stretch
Seated Twist
Upward Dog

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8/15/14

Main – CrossFit

Warm-up

3x
Run 200m
10x Shoulder Tree
10x Knees to Elbows
20x Double Unders

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

Post WOD Mobility

Clasp hands behind back and pull shoulder blades together.
Sampson stretch
Quad stretch
Sit between feet

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