1st October 2012

Monday

CrossFit WarmUp

Skills –> Wall Ball Shots and Burppe Box Jumps

WOD #1 – Gymnastics

10 sit ups + 30 leg raises
20 sit ups + 20 leg raises
30 sit ups + 10 leg raises

WOD #2 – Met Con

Special WOD from CrossFit FlagStaff by Lisa Ray –>
8 rounds for time –

8 wall ball shots (10kg, 5kg)
8 burpee box jumps (24″, 16″)

After Bash

Full body stretch

Special WOD tomorrow on 2nd October at 7am on occasion of Gandhi Jyanti – Party @ CFH

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