CrossFit SFA WOD – January 2, 2014


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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
SKILL WORK
Handstand Walking
WORKOUT OF THE DAY
2013 CrossFit Games Event #5
21-15-9 REPS FOR TIME OF:
DEADLIFT (315 / 205 LBS)
BOX JUMP (30 / 24 INCH)
TODAY’S QUOTE
You must have long-range goals to keep you from being frustrated by short-range failures.
-Charles C. Noble

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