Friday 4.24.15

Chelan Valley CrossFit - Group WOD


Warm up (No Measure)


Begin with your top 3 stretches to get loose. Then move quickly throught the "spencer arnold warm up".

Metcon (AMRAP - Rounds and Reps)


"Gushers"


AMRAP 5


10 Power Cleans (135/95)


10 Burpees

Cooldown


Superset: 3 rounds


Bulgarian split squats x 8-12 reps


Single leg romanian deadlift x 8-12 each



Stretch:


-Work on your splits, try and hold the stretch for 3 or more minutes!


-Mash up the calf muscles, use a kettlebell handle!

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