Sep
29th

9.29.14

Categories: CrossFit |

CrossFit Acclaim – CrossFit

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(No Measure)

Row 250 meters. Then complete 2 rounds of the following:
15 Pogo jumps
30 yards Bear crawl
9 Mountain climbers (each leg)
10 yards Crab walk (forward and backward)

Back Squat (9x9x9x9)

Metcon (AMRAP – Reps)

AMRAP 10:
15 Wall Ball
30 Double Unders

Mobility

After your WOD, complete the following:
Put the ball on your shoulder and make yourself vomit: 2 minutes per shoulder (4 minutes total)
Ankle circles: 2 minutes per leg (4 minutes total)
Global extension – roller and bar: 2 minutes

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