CROSSFIT SFA WOD – August 12, 2013


PRE-LIFT ACTIVITY
Bike or Skipping (3-5 Minutes)
FOAM ROLLER – Quads: x15 each
FOAM ROLLER – Hamstrings: x15 each
FOAM ROLLER – Lats: x15 each
FOAM ROLLER: Upper-to-Lower Back: x15 each

STRENGTH
5 sets/5 reps Dumbbell floor press

WORKOUT OF THE DAY
Buy in – 1 min med ball clean
10 min EMOM; 10 burpees
Buy out – 1 min Med ball clean

Post your time.

TODAYS QUOTE
Every strike brings me closer to the next home run.
–Babe Ruth

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