Saturday, December 18, 2010

Kirsten's Friday WOD in Lansing

Kirsten sent me this from her 7pm WOD at Spartan CrossFit:

Warmup:  Crossfit 2

2 rounds of:

15 sec Sampson stretch
10-15 reps of:
OH Squats/ PVC
Back extensions GHD [Ooh! a real GHD!]

AMRAP 20 minutes:
10 Push presses (115/85)
10 KB swings (1.5 pood/ 1 pood)
10 box jumps

Cool down:
Stretching:  Major muscle groups

1 comment:

  1. KW:
    7 rounds, 2 push presses. 65#, 1 pood, 20" box.

    Awesome! I really needed this strength-biased WOD today after a stressful work week. Glad to have found this box in Lansing!


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