CrossFit SFA WOD – December 3, 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
10 Rep Max of each

Back Squat
Deadlift
Bench Press
Chin Up
Push Press
Tire Flip
Sled Push
Clean
Dumbbell Swing
Sumo Deadlift Hi Pull

POST TOTAL POUNDAGE
TODAY’S QUOTE

The game of life is the game of boomerangs. Our thoughts, deeds & words return to us sooner or later, with astounding accuracy. -F Shinn

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