WOD 9.24.13

CrossFit FMS WOD:

Warm-Up:

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

  • 6 sit-ups
  • 6 bar kips
  • 6 front squats (PVC)

2.) Front squats:

  • 3 empty bar
  • 3 moderate load
  • 3 WOD load

3.) Toes-to-bars progressions

WOD:

1.) 15 minute AMRAP:

  • 300 meter run
  • 6 front squats (155/105)
  • 9 toes to bars

After Party:

  • Lunging ankle mobility: 2 x 2:00
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