Thursday, December 6 WOD

CFA Warm-Up: 2 Rounds (min 0-5)

Coaches’ review of class (min 5-10)

Buy-In Mobility, coaches’ choice (min 10-16)

WOD: Back Squat 5-3-3-3-1-1-1-1-1 (min 16-30)

Cash-Out: 3 rounds for time… (min 30-45)

  • 100 yard shuttle run, 6 lengths of gym
  • 20 burpees
  • 10 Tuck Jumps

Cool Down/Stretch (min 45-60)

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

CrossFit Kids

CFA Coach Fun Facts

Turn-Offs: Mobility, split jerks, front squats, overhead squats

Coach DeFalco

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