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Thursday, October 24, 2013

Oct 21st On-Ramp Crossfit WOD

Monday oct 21st

Warm up
400m run (I lost track of time and did .45 mi instead)

3 rounds
10 sit ups
10 squats
10 leg lifts ( lay flat on back, lift both legs together at 90 degree angle)



3 sets max effort push ups
30 secs on 1 min off
( I did 12, 11, 11)




WOD

10 rounds

30 secs Walking lunges
30 secs Ski jumps

Finish with 1 lap around building (1/4 mi)