August 28, 2014
CrossFit/Competitor
REST DAY!
CrossFit 101
Strength: 4 Sets
8 Barbell Good Mornings
10 Ring Rows
Plank Hold (45 seconds)
Rest 1 Minute
WOD: 4 Rounds for Time
200m Med Ball Run (20/14)
20 Wall Balls (20/14)
CrossFit Prep
8am – Lisa’s Choice
5pm – Logan’s Choice
CrossFit Endurance
Warm Up: 2 Mile Indian Run
WOD: 15 Minute AMRAP
800m Run/Row for Calories (each person)
400m Run/Push Ups (each person)
200m Run/Sit Ups (each person)
*Teams of 2. While one partner runs, the other works.