Main – CrossFit
cfw 5 (No Measure)
3 min Zone 1
Lunge Complex
10 Wall Squat
Lower Trap Activation
Scorpion
10 Push-up
Lurong WOD 2013.2 (Time)
12 Min Time Cap:
100 Burpees
100 Kettlebell Swings
The twist: Athletes can break up the exercises and REPS in any order they choose.
Floor Press (5×3 then max reps at 70% of 3 rep)
do 7 deficit Push-up after each set
Barbell Row (3×10 moderatly heavy)
