August 28, 2014


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.