28 Oct 14

Conditioning:  CrossFit mainsite WOD from 26 Oct 14

For time:

  • Run 400 meters
  • 50 pull-ups
  • Run 400 meters
  • 50 push-ups
  • Run 400 meters
  • 50 sit-ups
  • Run 400 meters
  • 50 squats

Mobility:  Hamstring Smash sitting on plyo box X 4:00 each side.  Click HERE for a demo video.  Be sure to work inside and outside corners as well.

Any additional time should be spent working on your gnarly bits.

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