Tuesday, August 24, 2010

Darling Nicky

And now, for a classic Crossfit Benchmark WOD: Nicole!

Warm-up: 100 Double-Unders or 3min
Joint Mobility Set
Spidermans, Inchworm, Bearcrawl
Crossfit Standard Warm-up: 2 rounds @ 15 Reps
Skill: Pose Running Basics

WOD:
Nicole - 20 minute AMRAP of:
Run 400m
Max Pull-ups

Finisher:2 rounds of
1 minute plank
1 minute squat hold

Post rounds and pull-up reps to comments

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