7.21.14

BackSquat-380

 

CrossFit FMS WOD:

1.)  Warmp-up

2:00 Airdyne

banded hip 2×1:00

3 rounds

  • 6 up/down dogs
  • 6 air squats
  • 25 singles

WOD: 

1RM back squat

then:

5 rounds

  • 250m row
  • 40 double unders
  • 10 GHD sit-ups

 

 After Party:

 

 

 

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