WOD 6.29.13

CrossFit FMS WOD:

kettlebell-swing

Warm-Up:

1.) 5 minute countdown. Run 400 meters then AMRAP:

  • 6 alt. sampsons
  • 6 up/down dogs

WOD: 

1.) 15 minute AMRAP:

  • 30 kettlebell swings (24kg/16kg)
  • 30 hand release push-ups
  • 30 sit-ups
  • 30 air squats

Mobility/After Party: 

1.) Spiderman: 2 x 2:00

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