Wednesday 10/21/15

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

30 ft. hs walk or shoulder touches


2x10 of Lateral Lunges

Metcon (Weight)

Every 2:00 for 10 Rounds:

1 Power Clean + 1 Squat Clean + 1 Front Squat

Metcon (AMRAP - Reps)


Every Minute on the Minute for 10 Rounds:

10 Burpee Box Jumps (24/20)

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