San Bruno CrossFit Training Center
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WOD | 1212015


MG

Warm up

300 Singles
100 MTN Climbers 1-2 count
50 KBS

Activation & Mobility

5 Mins squat w prying

Metabolic

5 Full out sprints out back on easton street
Light pole to plight pole....break down before stop sign.
Running is human locomotion. Run fast run hard....walk back.
5 Sprints

MG

Row-Jump
5 RFT:
30 Calorie Row
15 Burpee Box Jumps 24/20

Buy Out

2 Mins Bar hang
50 Toes2Bar
0r
60 Toes Through Rings

PMOB

3 min each: IT smash (focus on area from mid hip to knee)
3 min each: Ab smash (upper)
2 min each: Banded shoulder capsule (use band to pull shoulder into the back of the capsule)


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