WOD 9.9.13

CrossFit FMS WOD:

Warm-Up:

1.) 5 minute countdown. Run 300 meters then AMRAP:

  • 4 alt. sampsons
  • 8 up/down dogs
  • 12 jumping jacks

WOD:

2 RFT of:

  • 500 meter run
  • 50 GHD hip extensions
  • 50 air squats
  • 50 abmat sit-ups

*Notes: 22 minute cutoff. 

After Party: 

  • Lying shoulder stretch: 3 minutes
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