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CrossFit & CrossFit Endurance WODs 31Aug16

CrossFit

GUEST DAYS!  All Guests workout for free!

Warm-Up: 20 Arm Circles f/b 10 Swinging Triceps 10 Back Claps

Pull-up progression

W/U2: 5/3-5/3-5/3-5/3 KB Swings & burpee ball slams, find work wts.

21-15-9 reps for time of:

  • Russian KB Swings

  • Burpee ball slams

Cool-Down: 100m walk, up/down dog, pigeon, 6-pt rainbows

Endurance

Training for the Twin Cities 10-Mile!

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