WELCOME TO APACHE CROSSFIT TAYLOR, JACKIE, AND LINDSEY!!! 04.01.14
WARMUP Get hot and sweaty ROW, RUN, AIRDYNE MOBILITY 2:00 Each Side 1) BANDED PIGEON 2) BANDED LAT 3) TRI/LAT SMASH WITH LAX FITNESS 1) 3X8 FRANKENSTEIN FRONT SQUAT 2) 3 ROUNDS 10 RUSSIAN KB SWINGS 10 GOBLET SQUAT 10 AMERICAN KB SWINGS :45 REST PERFORMANCE 1) 4X5 PAUSE FRANKENSTEIN FRONT SQUAT 2A) 3X2 3 STOP CLEAN PULL 2B) 3X5 MW RING DIP; REST :60 WOD FOR TIME @155/95 10 FSQ 20 DOUBLE UNDERS 8 FSQ 30 DOUBLE UNDERS 6 FSQ 40 DOUBLE UNDERS 4 FSQ 50 DOUBLE UNDERS 2 FSQ 60 DOUBLE UNDERS *15 MINUTE TIME CAP *SQUAT CLEANING FIRST REP WILL NOT COUNT TOWARDS FRONT SQUAT
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