Cross fit 10/9/15


Saturday classes cancelled- spooky sprint

Somerset CrossFit – CrossFit

On-Ramp W/U (No Measure)

400M Run @ 65-75%

25 Dbl Unders (PRACTICE)

1×1/2 Length Inchworm

1x length Toy Soldiers

1x length Butt Kicks

10X Air Squats (SLOW & Control)

5x Each leg- leg swings (Both Directions)

5x Shoulder Pass Thru’s

5x Around the worlds both direction

10X Iron Cross (5 ea. leg)

5X Knee Wipers

5X GH Bridge

1min Dead Bugs

10X Scorpions

Wrist and Arm Circles both directions…

Metcon (Time)


Deadlift (225/135)

Boxjump (24/20)