Wednesday November 14th 2012

Julie working her way through the last few reps during the “Barbells For Boobs” event at Crossfit Costa Mesa

Wednesday November 14th 2012
5:00, 6:00, 7:00 & 9:00 am
4:30, 5:30, 6:30 pm

WOD
A. 3 sets of:
20 DB walking lunge (45/30)
rest 45 sec
15 Supinated row on rack with feet elevated
rest 45 sec
10 Med ball GHD sit ups (10/6)
rest 1 min

B. For time:
30 Box jump (30″/24″)
50 Double under
10 DB ground to overhead (45/30)
20 Box jumps
50 Double under
1o DB ground to overhead
10 Box jump
50 Double under
10 DB ground to overhead

C. Cool down/Mobility
1 min couch stretch (each leg)
2 min T-Spine smash with foam roller
1 min barbell calf smash (each side)
– Refer to the posters in the gym for proper position and technique