Wednesday – 101916


Jon finishing up yesterday’s mile.

Injury Prevention
3 rounds for QUALITY:
20 walking single arm overhead kettlebell lunges (10 each arm, push the weight)
15 pull-up retractions
1 minute alternating “thumbs up” while holding a plank

After completing 3 rounds, complete
30 wall squats
As a class, spend 2 minutes on each arm holding a band assisted archer stretch.

Workout of the Day
In the spirit of the CrossFit Team Series Workout 3,

5 minutes of push-ups
5 minutes of rowing

There is no rest between exercises. Score for this is total calories rowed, and total push-ups completed.

Post your scores to the Whiteboard.


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