Posted by IN

First WOD in NEW Building

6 January 2014

Wentzville – CrossFit

70 – Warm Up (No Measure)

Row or Jump Rope
**** 2x****
10 overhead squats
5 walk outs
10 push ups
10 second Sampson stretch each leg
5 Ring Dips or Box Dips
5 Pull Ups

Back Squat (5×3 80%)

Delaware (AMRAP – Rounds and Reps)

10min AMRAP

10 KB Swings 53/35
15 Lunges with the KB
20 Sit-ups

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