WOD 9.12.14

Main – CrossFit

Warm-up

I AM THE CrossFit (No Measure)

50 Singles
10 Ring Rows
10 Burpees
50 Singles
10 Push-ups
10 Squats
40′ Frankenstein

Coaches Choice for hip opener and quad stretch, then:

50 Doubles, or 100 Singles
10 Pull-ups
10 Kipping Swings
10 Hollow Rocks
10 Superman

Metcon

Running Cindy (Time)

5 Rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats)
Run 400M
4 Rounds of Cindy
Run 400M
3 Rounds of Cindy
Run 400M
2 Rounds of Cindy
Run 400M
1 Round of Cindy

Metcon (Time)

L-Sit or H-Sit for time (no RX for the h position), using the parallettes

Each rep is a second.

Cool Down

Stretch out the quads some more, roll the hamstrings. Pec smash with the LAX ball and close grip bar hang. Get it done!

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