CROSSFIT SFA WOD – August 16, 2013


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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
Bench Press 5×3
Push Press 5×3

WORKOUT OF THE DAY
For Time:
10-9-8-7-6-5-4-3-2-1
Over head Squat [95/65] Chest to bar pull-ups

Post Your Time

TODAYS QUOTE
“Its hard to wait around for something you know might never happen; but its harder to give up when you know its everything you want.”
– Unknown

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