Just a girl . . .

 Future CrossFitters!

Today's WOD:

Nicole

Run 400 meters

Max rep Pull-ups

AMRAP 20 minutes.

Last on May 21, 2009.

Post WOD:

Stretch

Warm-up: 

  1. Samson Stretch
  2. Overhead Squat 
  3. Sit-up
  4. Back-extension
  5. Pull-up
  6. Dip

3 rounds of 10-15 reps.

Group Work:

Burgener Warm-up

Shoulder ROM

Skin the Cat

Morning Crew Results:

David 7/58

Sal 3/26

Clarence 6/40

Larry 5/30

John 7/63

Meagan 4/39 Scaled.

JT 7/64

Chris 7/92 Awesome numbers Chris!

Afternoon Crew Results:

Ric 7/83

Terri 5/58 Scaled.

Chase 6/73

Jose 6/72

Brian 6/49

Ray 7/66

Will 6/32

Monday Offsite WOD:

40 Sit-ups

21 Burpees

3 Rounds for time.


Warm-up:

 

 

 

Greg Keeter3 Comments