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July 3, 2014

Row 500m

CrossFit Warm Upx2

 

Dynamic Warm Up

 

5 mins spent on Shoulder and hip Stretching

 

WOD: Total Reps

12 min AMRAP

400m Run

15 Deadlift 135/95

 

3 min Rest

8 min AMRAP

15 Wall Balls 20/14

30 Double Unders

 

4 min Rest

4 min AMRAP

Burpees

 

Extra Credit: Foam Roll


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