WOD 10.15.13

CrossFit FMS WOD

Even in French, i pretty much know what they are saying. Is CrossFit it’s own language? lawlz

Warm-Up:

1.) 4 minute AMRAP:

  • 8 good mornings
  • 8 bar kips
  • 16 jumping jacks

2.) C2B pull-up progressions

WOD:

1.) GHD Hip Extension: 3 x 15 + 15 second hold on last rep

2.) 10 minute AMRAP:

  • 15 C2B pull-ups (3 negatives)
  • 15 burpees

After Party: 

  • Foam roll quads: 2 x 2:00
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