August 14, 2014


CrossFit 101
Strength/Skill: 3 Sets (not for time)
10 Goblet Squats (try to go heavier than last week,if possible)
12 Ring Rows (try to get horizontal)
4 Wall Climbs (try to get pelvis to the wall)
1 Minute Double Under Practice
*Rest as needed

WOD: 12 Minute AMRAP
“Rounds of Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats

CrossFit Endurance
WOD: For Time
Run 2 miles
Row 2000m
Run 1 mile
Row 1000m
*Teams of 2, only 1 person works at a time. Partition to achieve fastest time.

CrossFit Prep
Lifts: Overhead Squat, Snatch Balance, Squat Snatch

Skill: Muscle Ups