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


Then...


2x10 of Lateral Lunges

Metcon (Weight)


Every 2:00 for 10 Rounds:



1 Power Clean + 1 Squat Clean + 1 Front Squat

Metcon (AMRAP - Reps)


Cashout


Every Minute on the Minute for 10 Rounds:


10 Burpee Box Jumps (24/20)

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