Wed Jan 21, 2015 – Comp Group

Wed Jan 21, 2015 – Comp Group

Warm up

3 x “CrossFit Warmup”

 

Samson Stretch 30 sec / side

10 OH Squats

10 Situps

10 Supermans

10 Pull Ups

10 Dips

 

then

Squat Therapy 30 sec, 4 rnds

WOD

“Holleyman”

30 rounds for time of:

 
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

 

more information: http://www.crossfit.com/mt-archive2/008541.html

Cool Down

Stretching

 

Steven Bishop - Author

Leave a Reply