County Line CrossFit

Friday 9-2-11


Warm Up:
400m Row
2rds
10 Pass Throughs
10 Push Ups
10 Back Extension
10 Sit Ups
then after 2 rds
4 Spiderman lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch

Strength:
Front Squat
2-2-2-2
then
RDL
5-5-5-5
(start with half your body weight)

WOD:
EMOM for 10 minutes.
Do L-sits for 15 sec. then the remainder of the minute, do ring rows.


Post Front Squat & number of ring rows