7.14.14

securedownload

 

 

CrossFit FMS WOD:

1.)  Warmp-up

2:00 Airdyne

wall assisted hip 2×1:00

3 minute AMRAP

  • 6 push-ups
  • 6 air squats
  • 12 jumping jacks

WOD: 

Back squat 3×5      @60%

then:

12-9-6-6-9-12

  • burpee box jumps  24in
  • sdhp   95/65
  • toes-to-bar

 

 After Party:

 

 

 

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