Friday 10/17/2014 CrossFit Workout of the day
Warm up
Hip Stretches w Bands
3 sets
5 Inch Worms
5 strict pull ups
10 push ups
10 Rus KB swings
Strength/Skill
RDL’s
5-5-5-5-5
Training
7 Min AMRAP
21 KB Swings (53/35)
14 ring Dips
2014 10 16
RDL- 145#
3 + 11 with box dips