Thursday 6.18.15

Chelan Valley CrossFit - Group WOD


Dynamic Warm Up (No Measure)


1. Long Lunges x 8 each side


2. Lateral Lunges x 10 each side


3. Wide Inchworm to Push Ups x 4,3,2 and 1 reps


4. Speed Skaters x 10 each side


5. Shoulder Dislocates x 10 each grip

Metcon (Time)


“The Scream”


3 Rounds


Teams of 2


10 Kettlebell Swings (70/53)


100 Meter Run


10 Kettlebell Swings (70/53)


200 Meter Run


10 Kettlebell Swings (70/53)


300 Meter Run


*you do 10 and 100 I do 10 and 100 and so on…

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