6.9.14

article_590_97

 

CrossFit FMS WOD:

1.)  Warmp-up

banded hip 2x 1:30

4 minute AMRAP

200m run

  • 5 push ups
  • 10 air squats
  • 15 jumping jacks

WOD: 

Back squat 3×5      *add 5lbs to last weeks load*

then

5 RFT

  • 3 rope climbs
  • 6 push press   155/115
  • 400m run

 

 After Party:

2:00 squat bottom

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