CrossFit 213 Downtown Los Angeles WOD 12/4/15

Fit As Fuck Friday!!!

Do in any order

  1. 5x3 10 Sec Plate Front Raise to Over Head (35/25)

  2. 3x8 Dumbbell Curl (pick moderate weight)

  3. 3x8 Seated Overhead Tricep Extension (pick moderate weight)

  4. 4x12 Bulgarian Split Squats 

  5. 3x10 GHD Sit Ups 

Then

 For Time:

800m Run  (2 laps to second bike rack on Olympic)

80 DU

600m Run (1 Lap + Run to Handover Apartments Main Entrance) 

60 DU

400m Run (1 lap to second bike rack on Olympic)

40 DU

200m Run (Run to Handover Apartments Main Entrance) 

20 DU

*** Dbl the number of singles to sub for the Dbl Unders

 

Check out the Mobility WOD website and YouTube channel. A lot of good stuff on there: https://m.youtube.com/?noapp=1#/user/sanfranciscocrossfit?noapp=1

Check out the Mobility WOD website and YouTube channel. A lot of good stuff on there: https://m.youtube.com/?noapp=1#/user/sanfranciscocrossfit?noapp=1