CrossFit SFA WOD – November 29, 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
WORKOUT OF THE DAY
Nasty 50
Friday Chipper
50 rep of each exercise (RX 95#/65#)
Front Squat(RX 95#/65#)
Deadlift(RX 95#/65#)
Treadmill Push or 10 mile Bike
Push Press(RX 95#/65#)
Pull Up
Sit Up
Squat Jumps
Push Ups

TODAY’S QUOTE

The wealth of a soul is measured by how much it can feel; its poverty by how little.
-William Alger

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