CrossFit SFA WOD – November 14, 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
SKILL WORK
4 Square Plyometrics
(15-20 minutes)
WORKOUT OF THE DAY

 

Helen

3 Rounds For Time

400 meter Run

21 – Dumbbell Swings (RX 55lbs)

12 – Pull Up

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TODAY’S QUOTE
You are never too old to set another goal or to dream a new dream.
C. S. Lewis

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