Wednesday, October 1, 2014

Brand X CrossFit Ramona WOD

12:00 EMOM
First: perfect wall ball shots
Second: perfect box jumps

Followed by:
Run, row, or mix the two for 25:00
Every 5:00, perform 10 toes-to-bar and 25 sit-ups.

Then:
3x
2:00 plank-unbroken
10 inch worms

Mobility:
Hamstrings
Calves