WOD 10.30.13

CrossFit FMS WOD:

Warm-Up:

1.) 4 minute AMRAP:

  • 8 up/down dogs
  • 16 jumping jacks

2.) Movement set-up and review

WOD: 

1.) 5 minute AMRAP:

  • 40 kcal row
  • AMRAP kettlbell swings (24kg/16kg) with remaining time.

2.) 5 minute AMRAP:

  • 40 kcal airdyne
  • AMRAP kettlbell swings (24kg/16kg) with remaining time.

3.) 5 minute AMRAP:

  • 40 burpees
  • AMRAP kettlbell swings (24kg/16kg) with remaining time.

*Notes: Rest 2 minutes between parts. 

After Party: 

1.) 2 x 2:00 lacrosse ball traps

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