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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