WOD – January 20, 2014


CrossFit SFA WOD – January 20, 2014
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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 /STRENGTH WORK
Handstands 15 minutes
WORKOUT OF THE DAY
3 Rounds for time

Air squat x20

Close grip push ups x10
Squat jumps x20
Strict pull ups x10
Toe to bar x30
Burpees x10
Walking Lunge (10 each leg) x20
TODAY’S QUOTE
The universe has no restrictions. You place restrictions on the universe with your expectations.
-Deepak Chopra

 

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