1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

Friday WOD

September 07, 2017

CrossFit Training Valley – CrossFit

Mobility and Activation

800 meter run

Followed by. . .

5-10 min of Hip Mobilization

Followed by. . .

3 rounds (not for time) of:

10 Walking Lunges

10 Wall Slides

10 Box Jumps

15 Sit Ups

4 Inch Worm Push Ups

Metcon

Metcon (AMRAP – Reps)

3 rounds of 1 minute of work of the following:

Jumping squats (45/35 bar)

Push press (75/55)

Hang power cleans (95/65)

Burpees

Knees to elbows

Rest 1 minute after each round

Score = total number of reps

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