GROUP WARM UP & STRETCH WOD DEMO STRENGTH: POWER CLEANS 5-5-5 DYNAMIC WARM UP & GO! WOD: 4 RFT 20 LATERAL JUMPS OVER BB 10 DB PUSH-PRESS 35/25 20 AB-MAT SITUPS

REST DAY…PALEO PALEO PALEO www.marksdailyapple.com  

GROUP WARM UP: TRAINER’S CHOICE STRETCH & WOD DEMO DYNAMIC WARM UP AND GO! WOD: 4 RFT – BALLS TO THE WALL – PARTNER  TAG TEAM: 250M MB BALL RUN 20/14 20 MB SIT-UP THROWS (A PIECE) 20 MB THRUSTER THROWS ( 10 A PIECE/20 TOTAL) 100 SINGLES / PARTNER HOLDS MB O.H.

WOD DEMO & SET UP STRETCH & DYNAMIC WARM UP…GO! WOD: MASTERS FINAL 2 RFT ROW 500/ RUN 400M 100 MT. CLIMBERS 15 BURPEE BOX JUMPS  24”/20” WALL TO WALL KB CARRY 53/35 POST WOD: 10X1 CHECK OUT THE VIDEO BELOW! SPLIT SNATCH  

COOL PROMO VIDEO FROM SHORELINE CROSSFIT. I AM CROSSFIT 3 – FEBRUARY 15TH! ARE YOU READY?…CHECK BACK FOR DETAILS! GROUP WARM UP: TRAINER’S CHOICE GROUP STRETCH AND WOD DEMO DYNAMIC GROUP WARM UP WOD: HELEN’S RED-HEADED STEP SISTER 3 RFT RUN 400M 21 PULL-UPS 21 ABMAT SIT-UPS 21 DOUBLE-UNDERS