Wednesday 9.9.15

Chelan Valley CrossFit - Group WOD


Warm up (No Measure)


3 rounds


10 cal. row


10 good mornings


20 band pull a parts


20 lat. T-spine mobilizations



then...



2 minutes of glute activation

Back Squat (4x4 @82.5%)

Metcon (AMRAP - Rounds and Reps)


AMRAP 15:


Row 250/200m


10 OHS (135/95)


10 CTB Pull-ups

Accessory Work


Choose ONE of the following:


1. Strength: Strict press speed work/ EMOM 10 minutes: 3 reps @62.5% AFAP


2. Endurance: 2 mile run for time.


3. Gymnastics: 8 sets x max shoulder touches (rest as needed)


4. Mobility: ROMWOD

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