9.14.16

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 CrossFit FMS WOD:

1.)  Warm-up

400m run

3 rds

  • 50 singles
  • 10 squat jumps
  • 10 walking lunges

static hold

  • 30 seconds each side – Samson stretch
  • 10 seconds each-Up/down dog for 1 minute

WOD: 

Strength/skill

3 rounds

  • :45 second hollow rock hold with an immediate transition into
  • 10 v- ups

 

then

4 RFT

  • 40 unbroken air squats (200m run penalty each time you break)
  • 50 double unders

 

 

 

 

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