Thursday 10.15.15

Chelan Valley CrossFit - Group WOD


Warm up (No Measure)


Shoulder prep circuit:


15 band pull-a-parts


10 external rotations


10 lateral raises


10 handstand activations or in plank


30 ft. handstand walk or shoulder touches

Metcon (Weight)


Every 2 minutes for 10 minutes:


5 strict kettlebell press (climbing)

Metcon (AMRAP - Rounds and Reps)


AMRAP 10:


10 Burpees


15 Wallball Shots (20/14)


20 Toes to Bar

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