Wednesday, September 21 WOD

Mobility  Work on increasing Range Of Motion

WOD 1  Baseline

For time:

  • 500 meter row
  • 40 Squats
  • 30 Sit-Ups
  • 20 Push-Ups
  • 10 Pull-Ups

REST 5 minutes

WOD 2  “Karen”

  • 150 Wall-ball shots for time, 20/14lbs

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

Coach Pozzetta


Random Recipe

Sweet Potato Quiche

Get The Recipe »