Main – CrossFit

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cfw3 (No Measure)

Butt Kicks
High Knee Skips
Shuffle Down and Back
Lunge Complex
10 Wall Squats
20 Face Pulls
10 Banded Pull Apart
Scorpion
10 Arm Circles
10 TA Leg Lowers
10 Dead Bug
10 Pull-up

Lurong WOD 2013.5 (Time)

10 Power Snatch 115/80
20 Pullup
30 Box Jump 24/20
40 KBS 24/16
30 Box Jump 24/20
20 Pullup
10 Power Snatch 115/80

15min CAP

Foam Roll and Stretch