Archived WODS

This is an archived history of Narrows CrossFit WODs. For the latest WODs, check here.

May 21, 2014

STATIC SHAPING:

Hamstring sequence @ 30 sec each:
Seated Pike, Toe Touch, Handstand Pike Stretch

3 Rounds: 20 sec Hollow Hold on Back, 20 sec Rest

STRENGTH: Phase 1, Day 7

Clean and Jerk, Low Hang (2" from floor), 4x6 @ 65 - 85%

CONDITIONING:

5 Rounds For Time:
30 Air Squats
10 Kettlebell Swings (72/44)
5 Burpee Box Jump Overs (30/24)