County Line CrossFit

Friday 9-9-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 OH Squat
10 Goodmornings
10 Sit Ups
then
4 Spiderman Lunges w/ 5 sec. hold at the bottom. Then straighten leg out for hamstring stretch
Pretzel Stretch


Strength:
Shoulder Press
1-1-1-1-1
then
RDL
5-5-5-5

WOD:
Death by Weighted Overhead Lunges (45#/25# plate)
(count by pairs. Example=lunge w/ right leg then lunge w/left leg is 1 rep or 1 pair)

Post Shoulder Press & number of pair of lunges