CrossFit SFA WOD – November 13, 2013


CrossFit SFA WOD – November 13,  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
STRENGTH WORK
Deadlifts 5-5-5-5-5
WORKOUT OF THE DAY

 

10 min AMRAP

5 Partner Over / Unders

10 Push Up

15 Sit Up

POST YOUR NUMBER OF ROUNDS!

TODAY’S QUOTE
Without deviation from the norm, progress is not possible.
–Frank Zappa

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