Monday WOD {10/07/13}
Main – CrossFit WOD
Warm-up
Warm-up (No Measure)
Med Ball Warm-up
w/ a partner:
1min Wall Ball Toss
1min Rotational Toss
1min Sit to Stand Toss
then
Sling Shot Squat – 3min
Weightlifting
Back Squat (3-3-3-3-3)
Metcon
Annie (Time)
*12min cap
50-40-30-20-10
Double-unders
Sit-ups
Cash-Out
5min Foam Roll Pow Wow