01/19/2015

01/19/2015

Warm Up
Dynamic :
3 Minute Clock
A) Bear Crawl - length + back
B) Air Squats x 12

Mobility :
A) Calf Smash
B) Quad Smash

Strength
Back Squat (5 Sets of 2. New set every 2:30. Build up set.)
 
WOD
CrossFit Games Open 11.4 (AMRAP - Rounds and Reps)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

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