CF864 Strength and Conditioning
Beloved, let us love one another, for love is from God, and whoever loves has been born of God and knows God.
-1 John 4:7
“Revenge is self-defeating. It will eat away you until there is nothing left.”
-Chris Bradford, The Way of the Warrior
“Revenge is self-defeating. It will eat away you until there is nothing left.”
-Chris Bradford, The Way of the Warrior
Equipment needed for today's WOD:
stopwatch, sidewalk chalk, iPod (optional)
Today’s CF864 Home WOD: 4 Rounds:
25 Step Walking Lunge
25 4-Count Flutter Kicks
25 Push-ups
1 Minute Plank Hold
25 Step Walking Lunge
25 4-Count Flutter Kicks
25 Push-ups
1 Minute Plank Hold
Option a.) 4 rounds for time:
10 Handstand push-ups
400m run
Option b.) 10 rounds for time:
10 push-ups100M Sprint
Option c.) “Invisible Fran” For time:
Air squats
Push ups
Abdominal Strength – 3 x Max Rep Flutter Kicks (straight count)
Count stops when you have to rest and your heels hit the floor
Challenge – wear your weighted vest on today's WOD.
Spend plenty of time this week working on your mobility.
Spend plenty of time this week working on your mobility.
Need accountability - post your time on CrossFit864 Facebook.
Hope you are having a great day!
BE STRONG!
Jay and Janice
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