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)


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.

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