Thursday April 3, 2014

Posted on Apr 2, 2014 | 0 comments

DON’T FORGET ABOUT OUR REFER A FRIEND SPECIAL! IF YOUR FRIEND SIGNS UP AT CROSSFIT LODI, YOU WILL RECEIVE $50 OFF YOUR NEXT MONTH’S DUES! 

 

SKILL WARM-UP:

10 Minute EMOM:

ODD: 8  Defecit Handstand Push-ups (defecit according to skill level)

EVEN:  8 Turkish Get-ups (alternating) 53#/35#

 

WOD:

“Nancy”

5 rounds for time:

Run 400m

15 Overhead Squats 95#/65#

 

CrossFit MELT

5 Rounds for time:

Run 400m

15 Deadlifts

15 Box Jumps

REST 3 MIN

 

For time:

100-80-60-40-20

Jumropes

50-40-30-20-10

Sit-ups