WOD 100416

Would you rather see the future or change the past?

Warm Up 3

Warm Up
2 Minutes of Single/Double Unders
Two Rounds:
3 Inch Worm Progression
10 Scorpions (5 Per Side)
10 Slam Balls
10 Air Squats
10 Air Squat Hold Bottom - 3 sec
10 Air Squat Jumps

Mobility
Quad Foam Roll
Calf Smash Roll
Hip Flexor Band Stretch - Squat Rack
Squat Hold - Squat Rack

Bench Press

Four sets of:
Bench Press x 6 reps
Rest 60 seconds
Plank x 60 seconds
Rest 60 seconds

Metcon (Time)

Five rounds for time of:
Run 400 Meters
20 Pull-Ups

Cash Out

Tabata Push Ups

Out of Town WOD

6 ROUNDS FOR TIME: 10 PUSHUPS 10 AIR SQUATS 10 SIT UPS

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource MobilityWOD