WOD 9.5.13

CrossFit FMS WOD:

ghd sit up 2

Warm-Up:

1.) 6 minute countdown. 600 meter run then AMRAP:

  • 6 sit-ups
  • 6 air squats
  • 6 up/down dogs

WOD:

1 round, 3:00 per movement, 1:00 rest between movements. Score = total reps from all four movements.

  • Airdyne (calories)
  • Shuttle Runs (20ft: Down & Back = 1 point)
  • GHD sit-ups
  • Kettlebell Swings (24kg/16kg)

After Party:

  • Upright couch stretch: 2 x 2:00
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