CrossFit WOD 11/22/2013

Run 400
Mobility Drills:
Arm circles
Leg kicks
Neck Rolls
Hip Circles
Knees circles
Samson Stretch
Stability/Balance w/a Barbell:
Beginners: 6 of each
Intermediate: 8 of each
Advanced: 10 of each
Right/Left Hand Suitcase deadlift
Right/Left Hand Suitcase Lunge
Right/Left Hand Barbell Squat
Right/Left Hand Overhead Squat
Right/Left Overhead Lunge
(Bar always points forward and back)

then

Set a cone at 20 meters. Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters

The barbells must be turned around the cone.

Posted in Workout of Day