CrossFit SFA WOD – December 11, 2013


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PRE-LIFT ACTIVITY
20 meter High Knee Run x2
20 meter Butt Kicks x2
20 meter Side Shuffle x2
20 Bear Crawl x2

FOAM ROLLER – Quads: x15 each
FOAM ROLLER – Hamstrings: x15 each
FOAM ROLLER – Lats: x15 each
FOAM ROLLER: Upper-to-Lower Back: x15 each

WORKOUT OF THE DAY
It’s Complicated. (Barbell Complex)

8 sets, 5 rounds with 1 minute rest between rounds
Rx 95/65#

1 Full clean
1 Push press
1 Back squat
1 Push press
1 Bent over row
1 Deadlift

TODAY’S QUOTE
“Just know, when you truly want success, you’ll never give up on it. No matter how bad the situation may get.” – Unknown

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