WOD 3.19.14

Games2012_LatAm_Midday_floater_womens

CrossFit FMS WOD:  

Warm-Up:

Lacrosse ball shoulder smash

2×1:30

4 minute AMRAP:

  • 6 up/down dogs
  • 6 bar kips
  • 9 switch jump lunges

WOD:

3 X ME Hand stand push-ups

then:

5 RFT

  • 10 pull-ups
  • 20 air squats
  • 30 abmat sit-ups

 

After Party:

Runner’s hip

2×1:30

 

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