CrossFit Grinder » September 9, 2014

7256 Roswell Rd NE,
Sandy Springs, GA 30328
Phone: (678) 274-9390
Email: Info@crossfit-grinder.com

September 9, 2014

September 08, 2014
Off

Warm-up

5 min of Foam Roll/Mobility

2 min of Jump Rope

Dynamics Lunges

Warm-up Progression

 

Tabata:

Russian Switches

Bicycles

Hollow Hold

Wall Ball Sit-ups

 

Skill HSPU Technique

 

WOD

For time

 

Fitness:

21-15-9

135-lb. squat cleans

push-ups

 

Performance:

21-15-9 reps for time of:

135-lb. squat cleans

Handstand push-ups

 

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