Main – CrossFit Group WOD

Word to the bird.

3 Minute Mirror Drill (No Measure)

Everyone (including the coach) starts with and continues to do fast feet. Coach does a burpee, you do a burpee. Coach pops a couple squats, you pop a couple squats

Dead Bugs and Bird Dogs and Handstands (No Measure)

4 Rounds of:

12 Deadbugs (use a 5 lb plate for more fun)
12 Bird Dogs


10 Minutes Handstand Practice

04102014 (Time)

400m Run
10x knees to elbows
400m Run
20x Push-ups
400m Run
30x Sit-ups
400m Run
40x Pull-ups
400m Run

Progressions are 200M Run