Monday 20th October 2014 - Workout Of The Day
Warmup Mobility
3 mins of Jack Russell Burpees (meet Alfie CrossFit Widnes Mascot)
Active Stretching
Strength
10 mins to find 3rm Strict Press
WOD (AMRAPs) (60 sec rest between WODs)
3 min AMRAP
12 x KB Swing 16/24kg
6 x BoxJumps 20/24"
3 min AMRAP
12 x Pressups CTF
6 x Pullups
3 min AMRAP
Max Calories Row
3 min AMRAP
12 x Plate GTOH 10/20kg
6 x Butterfly Situps