Wednesday, September 25, 2013

CrossFit

Strength/Skill
10min alternating Sled Relay

WOD
4x
10 Back Extensions
20 Box Jumps
30 Squats

Cashout with 1 min of burpees. Yay burpees!

Mobility
1:30 of:
Low back lacrosse ball smash
Barbell quad smash
Lacrosse ball calf smash

Weightlifting
4x (1+1)
Snatch segment pull (1″, knees, finish) + Snatch pull
3×5
Snatch at 65%
(3+1)x4
Snatch push press + OHS