January 29, 2015

Happy Birthday Marli G!


CrossFit 101
WOD: 3 Rounds for Time
Run 400m
30 Box Jumps (24/20)
30 Wall Balls (20/14)

CrossFit Prep
Lift: Split Jerk

Skills: Kipping Pull Ups and Bar Muscle Ups

CrossFit Endurance
Warm Up: Football Drills

WOD: For Time
800m Run
400m Run
200m Run
40 Yard Sled Push
200 Double Unders
40 Yard Sled Push
200m Run
400m Run
800m Run
Football Throws at 20 Yards and 10 Yards
*Each partner completes run with football. Sled pushes are split and partner sits on sled. Double unders are split.

Incendia Barbell