CrossFit SFA WOD – November 15, 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
Hollow Back
Reverse Hollow Back

WORKOUT OF THE DAY
For Time

Murph

10 Mile Bike

100 Pull Ups

200 Push Ups

300 Air Squats

POST YOUR TIME!

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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