Karen

Main – CrossFit

Warm-up

3x
Run 200m
15x Squats
10x Shoulder Press
10x Push Ups
15x Lunges
20x Double Unders

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Post WOD Mobility

Roll out Legs and Back
Shoulders on Bands

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9/13/14

Main – CrossFit

Warm-up

3x
25x Double Unders
15x Back Extensions
15x Push Ups
15x Sit Ups

Metcon (Time)

Run 200m

6x
3x Burpees
6x Hollow Rocks
9x Ball Slams

Run 400m

4x
3x Burpees
6x Hollow Rocks
9x Ball Slams

Run 800m

2x
3x Burpees
6x Hollow Rocks
9x Ball Slams

Post WOD Mobility

Shoulders on Bands
Seated Twist
Calf Stretch

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9/12/14


Main – CrossFit

Warm-up

3x
1 Length Pivot Squat
1 Length Bear Crawl
1 Length Windmill

Metcon (Time)

4x
Row 400m
10x Clean & Jerk (135/95#)
20x Wall Balls

Post WOD Mobility

Roll out legs
Seated side stretch
Sampson stretch
Shoulder stretch on bands

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The 343

Main – CrossFit

Warm-up

Run 400m
30x Mt Climbers
20x Kettlebell Clean & Press
10x Pull Ups

The 343 (Time)

Run 200m
49x Deadlift (135/95#)
49x Med-Ball Squat Cleans (20/14#)
49x Kettlebell Swings (55/35#)
49x Box Jumps (24/20″)
49x Sumo Deadlift High Pull (70/55#)
49x Overhead Walking Lunge (45/35#)
49x Pull Ups
Run 200m

Post WOD Mobility

Clasp hands behind your back and squeeze shoulders together.
Put leg up on box and fold forward (hamstring stretch)
Place foot on box and lunge forward

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