WOD – January 8, 2014


CrossFit SFA WOD – January 8, 2014

SHARE THIS POST!!!

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
Overhead Squat with Dowel (5×10)

WORKOUT OF THE DAY
1 Minute Work, 1 Minute rest between sets

Front Squat 5×1 minute
Deadlift 5x1minute
Overhead Squat 5×1 minute
GHR Sit Ups 5×1 minute

TODAY’S QUOTE
Your work is to discover your work and then with all your heart to give yourself to it.
-Buddha

Leave a comment