5 November 2013 – “Big Guys and Little Guys”

Warm-up:

Skill : Deadlift

25 minutes to establish a 1RM

Skill: Mobility for Deadlift

WOD: Half Cindy for total reps

10 minute AMRAP of…

5 Pull-ups
10 Push-ups
15 Squats

List Deadlift, WOD and total so…400 DL 10 rds RX 700 Total

 

5:30 p.m. CrossFit Endurance Class

Warm-up:  400 Meter Run, 20 Air Squats, Stretch and Water

WOD:

600 Meter Sprint, rest 3 minutes

400 Meter Sprint, rest 3 minutes

200 Meter Sprint, rest 2 minutes

100 Meter Sprint, Rest 2 minutes

100 Meter Sprint, Rest 2 minutes

200 Meter Sprint, rest 2 minutes

400 Meter Sprint, rest 3 minutes

600 Meter Sprint, rest 3 minutes

 

11-5-2013