September 6, 2015

CrossFit
WOD: 6 Rounds for Time
“Loredo”
24 Air Squats
24 Push Ups
24 Walking Lunges
Run 400m

CrossFit 101
WOD: 3 Rounds for Time
Row 500m
30 Ball Slams
30 Push Ups
*Scale 15/15

CrossFit Prep
Skill: Knees to Elbow, Toes to Bar, Rowing, Wall Balls
Lift: Thruster
Mobility:Ankle, Hips, Glutes, T-Spine, Shoulders

Mini WOD:
3 Rounds for Time
15 Calorie Row
12 Thrusters (45/33)
9 Knees to Elbow or Toes to Bar