Sunny Saturday WOD

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IMG_3782CF Warmup – 3 rounds of: 

  • Samson stretch – 10 sec. per side
  • Shoulder Rolls – 10 reps
  • PVC OHS – 10 reps
  • Pushups – 10 reps
  • Pullups – 10 reps (advanced: strict 1st rd, kip 2nd rd, butterfly 3rd rd)
  • GHD Situps – 10 reps
  • BACK Ext – 10 reps IMG_3755

WOD –

5 rounds for time of:

  • Row 500m
  • Run 400m

IMG_3750 IMG_3746 IMG_3749 IMG_3748

Comments

  1. CrossFit Flagstaff says:

    Nick – 21:44
    Bridgette – 22:23
    Heather T – 23:09
    Krista – 25:16

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