Tuesday, September 17, 2013

Sept 13 #WOD #Crossfit

Warm Up
3 Rounds not for time

200m Run
20 Back Extensions
15 Situps
15 Flash Pushups
10 Air Squats

3 Rounds in teams of 2
(My personal Time was12:30)

21 Kettle Bell Swings /  2nd team member assume the Push up the position and hold it.

15 Wall Balls/ 2nd team member assume the Squat position and hold it.
9 Burpees
3 rounds, 1 minute each.
Max Situps

I did 25 situps in each round.