CrossFit SFA WOD – November 26, 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
Kipping Pull Up (15 Minutes)

WORKOUT OF THE DAY
WOD 1

10 Minute EMON

5 Bench Press

5 Pull Up

5 Toe to Bar

WOD 2

10 Minute AMRAP

10 Push Ups

10 Push Press

10 Shoulder Touches

TODAY’S QUOTE
People who can change and change again are so much more reliable and happier than those who can’t.
-Stephen Fry

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