Thursday 10/14/2013 CrossFit Workout of the day
Warm up
Shoulder/Hip Stretches w Bands
Shoulder mobility w PVC pipe
2 sets
500 meter row
15 Hollow rocks
10 Air Squats
5 inch worms
10 KIPPING Swings/ knees to elbows
Training
“Bring the Pain”
3RFT
50 Wall Balls (20/14)
25 TTB
12 burpee Box Step ups (24/20)
2014 10 15