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Running Wall Balls

By 11/16/2009No Comments



Warm Up

Joint Mobility

Light Stretching

(3 Rounds)

5 Pull Ups

10 Push Ups

15 Air Squats

Workout of the Day (WOD)

In 3 Minutes complete

400 Meter Run or 500 Meter Row &

Wall Balls 20M / 14W as many reps as possible

rest 3 Minutes between Rounds &

Complete this 5 Cycles!!!!!!


100 Ab Mat Sit Ups


We have a visitor from CrossFit Invictus who joined us this week from San Diego.  I took this workout off their website to make Harris feel like he is at home.  You can check them out at