Crossfit Affliction » Lower Body Speed

Lower Body Speed

4:30Pm Kids Class. Please be about 10 – 15 minutes early to sign up!

Warm Up

Mobility and Line Drills

Workout of the Day (WOD)

10 Rounds for time of
15 Dead Lifts 135M/95W
10 Jumping Air Squats (Jump over 45# plate)
rest 5 mins then:

Speed / Change of Direction Work
3 x 100 Meters (4 – 25 yard shuttle run) 2 min rest between efforts.

Cool Down

Stretching and Mobility

Filed under: Main

Rebecca, on July 26th, 2011 at 10:58 pm :

I am sure you wish I would just leave my time on this board ….but that wouldnt be me. Thanks for reminding me what “gumby” legs feel like. Although I did get a great look at my fellow CF posteriors –good looking group
Charlie B., on July 27th, 2011 at 1:15 am :

21.48 Rx
Christina M, on July 27th, 2011 at 4:52 am :

14:44 RX and damn that was a doozy (:
Mike B, on July 27th, 2011 at 6:07 am :

16:52 Rx.