6:30 CrossFit/ 7:30 CrossFit Volleyball
Warm-up x3: Take your time and work Form/Flexibility and Free range of movement
Pass throughs x10
IR Stretch
Push-ups x10
Squats x 10
Jump Rope x20 (OR 10 Double Unders)
Walk on toes
Walk on Heels
Inch Worm x3
Perfect Stretch x 2/leg
SWOD:
Max Dips (3 attempts)
WOD:
5 RFT
Deadlift (135#) - 15 reps
400 m run
15 Sit-ups (feet under weight)
Great job by everyone.
ReplyDeleteBarbie: (6 dips -blue) 19:58
Steven: (17 dips-green) 16:22
Buck (19) 14:15
Codi: (35-green) 15:08
Dawn: (10-blue/5-green) 15:23 (4 Rounds)
Shannah (14 green) 15:20 (4RFT)
Amanda (10-blue/3 green) 17:00
Ju (45 green)16:48
Jerry: (10 green) 19:13 (35lb DL)
Britni: (48 green) 16:43
Matt W: (18 green) 14:59 (50lb DB)
Lori: (16 green) 15:17
Eddie Redden: 12:09 (50lb DB)
_______________
Volleyball - all used 20lb DB
Emily D: (1 dip) 12:04
Mary: (2) 12:15
Diana: (5) 11:50
Katherine (5) 7:10 (3 rounds)
Rebekah: (20 green) 7:28 (3 rounds)
Sofia: (20 green) 12:09
Amy: (18 green) 12:15
Bailey: (5) 11:53