8.10.16

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 CrossFit FMS WOD:

1.)  Warm-up

2 rds

  • 50om row
  • 15 squat jumps
  • 10 push ups

static hold

  • 30 seconds each side – Samson stretch
  • 1 minute each side – twisted cross

WOD: 

Strength/skill

Accumulate 2 minutes in each hold

  • “L” hang
  • Superman
  • Hollow rock

then

15-12-9

  • Box jump 24/20
  • Hand stand push ups

 

 

 

 

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