04.01.2014

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