Friday November 22, 2013

CF864 Strength and Conditioning

Anyone who does not love does not know God, because God is love.
-1 John 4:8

“Nearly all men can stand adversity, but if you want to test a man's character, give him power.” 
-Abraham Lincoln

Today's WOD's - Start Promptly at: 
5:15a.m./4:15p.m./5:15p.m./6:15p.m.

a.)  Warm-up / Mobility work

b.) Buy In (STARTS at the time above) 

c.) WOD: 10-1 Ladder

C2B Pull-ups 
Box Jumps (24/20)

100 Meter Sprint (100%) between each round
Sprint to 50 Meter mark and back

FORM! Full ROM (range of motion)

Skill Work - Work your weakness

d.) Cash Out - Finish Strong!

How do you refuel after an intense CrossFit workout?

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

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Have a great Friday!

be strong!
Jay and Janice