CrossFit SFA WOD – November 27, 2013


CrossFit SFA WOD – November 27, 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
Hand Stands (15 Minutes)

WORKOUT OF THE DAY
Five rounds for time of:
Run 400 meters
185 pound Deadlift, 21 reps

TODAY’S QUOTE
Things cannot be expected to turn up of themselves. We must in a measure assist to turn them up.
-Charles Dickens

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