by BlackFlagAthletics | Dec 22, 2015 | CrossFit WOD
Warm-Up: – 3 laps around gym – floor mobility – Static Lunge – perfect positions Dynamic Flex: – Super Lunge + Rev. Lunge w/ twist – Russian March PVC/Barbell – 5 Tall Clean & Press – 5 Hang High Pull – 5 Hang...
by BlackFlagAthletics | Dec 22, 2015 | CrossFit WOD
Strength: Every 2 min – 3-5 Chin Ups – 30 sec Plank (wtd) – 20 sec Handstand Hold WOD: Four rounds for time of: 14 KBS 14 Sit-Ups 250m Row
