Saturday, August 11 WOD

Team WOD: CFA Baseball

Score As Many Runs As Possible in each of three 9 minute innings, resting 1 minute between innings.  Round the bases as follows:

  • Walking Lunges between bases
  • 1st base: 6 Box Jumps, 30/24″
  • 2nd base: 8 Wall Ball, 20/4lbs
  • 3rd base: 12 Jumping Pull-Ups
  • Home Plate: 15 Air Squats

The Rules:

  • Decide on a batting order and switch the order each inning.
  • Players advance from base to base by completing the prescribed movement at each.
  • Only one player from a team can be at a base at a time

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

CrossFit Journal

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CFA Coach Fun Facts

Turn-Offs: Burpees, Excess Chalk use, Loss of mid-line stabilization including overextension

Coach Pozzetta


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