WOD 2/14/14

AM CrossFit is cancelled due to inclement weather.  For PM WOD (not cancelled) please scroll down:

AM At Home WOD
Warm Up
Squat while lacing up boots
WOD
Shovel out driveway for time
Cool Down
Mobility Work 😉

jk,

Try this benchmark!

Warm Up
Squat MOB
4 Rounds of 30 seconds each stretch
(Sampson, Couch, Butterfly,Russian Baby Maker, Bottom Of Squat)

WOD
100 Burpees For Time

Cool Down
Squat MOB
4 Rounds of 30 seconds each stretch
(Sampson, Couch, Butterfly, Russian Baby Maker,Bottom Of Squat)

PM WOD

Warm Up
Shoulder MOB
Goblet Squat
MB Clean
KB Swing

Strength
8x
3 Floor Press
3x Broad Jump
/
5×10
Ring Push Up
Single Leg Bounding (Right Down/Left Back)

Technique
Kick Boxing Pad Drills
Round Kick
Push Kick

WOD
Muay Thai Round Kick Pyramid Drill
3 Min
Muay Thai Push Kick
3 Min

 

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