Thursday 10.22.15

Chelan Valley CrossFit - Group WOD


Go 'Hawks!

Warm up (No Measure)


2 rounds of Shoulder Prep Circuit.


Then...


1 round of Glute Activation Circuit:


10 Partial Pistols (each side)


Standing Straddle (1 minute)


10 Lateral Lunges (with hip rotation)


Downward dog (1 minute)


10 Banded Good Mornings


10 Lateral Steps (each side)

Metcon (AMRAP - Rounds and Reps)


AMRAP 15:



10 Strict Pull-Ups


30 Abmat Sit-Ups


50′ Walking Lunge


100 Double-Unders

Accessory Work


Partner Sit-ups:


4 x max reps


*Last set is a burnout set. (Full weighted reps to full weightless reps to half reps)

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