County Line CrossFit

Tuesday 9-20-11


Warm Up
400m Row
2 rds
10 Pass Throughs
10 OH Squats
10 Ring Rows
10 Box Jumps
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg for hamstring stretch
Pretzel Stretch

Strength:
Incline Press +Overhead band triceps
4x4+10


WOD:
5 rds
Pull Ups for 1 minute
Double Unders for 1 minute
(rest 1 minute after ea. round)
If you're doing singles, divide the number by 3 so it can resemble the number for double unders. Then add that to number of Pull ups.


Post Incline Press and total number of reps