CrossFit SFA WOD – November 21, 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
Handstands (15 minute) + Additional Mobility

WORKOUT OF THE DAY
15 minute AMRAP

Partner WOD

100′ Wheel Barrow

50 Alternating Burpee

100′ Wheel Barrow

50 Right and left clapping sit up

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TODAY’S QUOTE

Without inspiration the best powers of the mind remain dormant. There is a fuel in us which needs to be ignited with sparks.
– Johann Gottfried Von Herder

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