Wednesday 11/2/16 - This Warmup Looks Fun


MAIN WOD

W: 1 Set @ Easy Pace:

30 Russian Kettlebell Swings, light

1:00 Front Plank

15 One Arm Kettlebell Swings, left arm, light

0:30 Side Plank, left

15 One Arm Kettlebell Swings, right arm, light

0:30 Side Plank, right

30 American Kettlebell Swings, light

1:00 Hollow Hold (on ground)

M-2: Deadlift

5-5-5-5

M-3: For time:

21-15-9 For Time:

Deadlift, 275#/185#

Toes-to-Bar

Options:

L2: 21-15-9 For Time:

Deadlift, 225#/155#

Leg Raises

L1: 21-15-9 For Time:

Deadlift, 135/85#

Toes-to-Post

M-4: Post-WOD

Back and Hamstring Mobility

Level 1 Fitness

F-1: Skill

Overhead Squats

F-2: 3 Rounds, for reps

1:00 Overhead Squat

1:00 Burpees over Bar

1:00 Assault Bike (cal)

1:00 Rest

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5292 51st Ave S
Fargo, ND 58104
701.356.3031
ashley@crossfitfargo.com
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