Friday – 021414

Does your Valentine CrossFit? Get your friends to sign-up during the month of February and get $50 off your next bill!

Does your Valentine CrossFit?

Warm-up/Injury Prevention
3 Rounds:
8 I’s, Y’s, and T’s
8 RDL’s (if you are able with good form, stand on 45’s)
8 Side Plank Reach throughs (each side)
After 3 rounds:
10x 5 second hold Posterior Capsule Stretch

Workout of the Day
For time:
800m Run
Rest 1 minute
5 Rounds
3 Deadlifts (315/223)
6 Muscle-Ups
12 Toes to Bar
24 Double Unders
Rest 1 minute
800m Run

Post your scores to the Whiteboard.

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