11.24.15

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

3 rds

  • 10 calories airdyne
  • 10 squat jumps
  • 30 second squat bottom hold
  • 30 singles

WOD:

Back squat

10RM then

1×10 at 80% of 10RM

then

2RFT

  • 15 calories airdyne
  • 25 double unders
  • 10 calories airdyne-arms only
  • 25 double unders
  • 15 calories airdyne
  • 25 double unders
  • 10 calories airdyne-legs only
  • 25 double unders

 

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