16536 SE 362nd Dr.
Sandy, OR 97055
410-978-8505
paleofitbox@crossfitpfb.com

CrossFit -

"Constantly varied functional movements performed at high intensity over broad time and modal domains." -- Greg Glassman
"Forging Elite Fitness"
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Push your limits everyday!

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Intensity -

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Fund_Course

WOD, 27 May

WARM-UP
400 meter Run, then:
Walking Lunges
14 Iron Cross
Spiderman Lunges
14 Scorpions
Russian Kicks
14 HR Push-Ups
Toe Touches
Supermans
Baby Elephants

MOBILITY WORK
2 Rnds for 45sec ea of:
Supine Wall Squat Stretch, then:
Right Side Hip Distraction Lunge
Left Side Hip Distraction Lunge
Russian Baby Maker
KB Quad Smashing, from knee to hip
*60 Sec Rest between Rnds

WOD
160501U
12 Min AMRAP of:
10 Front Squat, #95/65
20 Sit-Ups
30 Double-Unders

OLY WK2 DAY5
WORKOUT
Snatch – 65%x1, 70%x1, 75%x1, 80%x1, HS
Clean & Jerk – 65%x1, 70%x1, 75%x1, 80%x1, HS
Back Squat – 75%x3x5

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