Friday 8.3.12

Ladder Drills

Dynamic Mix

MOB: Foam Roll and Trigger Point

WOD: Partner WOD: 5RFT

30 Abmat Situps

30 Wgtd Box StepUps (53/35)

30 K2E

30 Russian KB Swings (53/35)

30 Calorie Row

***Only 1 Person working at a time. Partition the repetitions however you would like within a single movement.

LV1: 12 Step Up/Lying K2E/KB (18/12)

LV2: 12 Step Up w (18/12)/Lying K2E/KB (25/20)

LV3: 16″ Step Up w (25/18)/KB (35/25)


CF MOM: Interval Rowing WU: 5 by 100m with 30 second Rest

WOD: 3 RFT: 30 Air Squats/30-12″ Step Ups/30 Seated Knee to Chest/30 Russian Swings 12#/200m Run

CrossFit Solafide

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