6.28.14

kettlebell-swing

CrossFit FMS WOD:

1.)  Warm-up

4 minute AMRAP

100 m run

  • 3 burpees
  • 6 alternating samsons
  • 9 ab-mat sit ups

WOD: TABATA

  • Kettlebell swings 53/35lb.
  • V-ups
  • Sumo Deadlift high pulls with kettlebell 53/35lb.
  • Burpee broad jumps

 After Party:

1:30 min each arm ( banded shoulder stretch )

 

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