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Monday 20th October 2014 - Workout Of The Day

Warmup Mobility

3 mins of Jack Russell Burpees (meet Alfie CrossFit Widnes Mascot)

Active Stretching


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

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