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WOD 02/16/2013

2/15/2013

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Warm Up: Squat prep mobility, light weight wall balls...get your heart rate up
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Partner Row / Wall Ball Workout
WOD:  22 Minute Time Cap
2 Mins Max Wall Balls
2 Mins Max Row
Score = Calories and Wall Ball totals
** 1 of you on each station and you switch every 2 minutes

Your rower will keep track of the calories between you...keep a running total on wallballs.
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    Hello my name is Jay Lawson, founder of CrossFit Hot Springs.  I've been following CrossFit methodologies (strength and conditioning) for over 15 years now and a certified Level 1 CrossFit Trainer since March of 2010 and a Level 2 CrossFit Trainer since July, 2016. I also hold CrossFit certifications  for Olympic Lifting, Endurance and Gymnastics.  As well, I'm a USAW Level 1 Sport Performance Coach.  I've been fitness minded since a very young age.  Nothing I've done before CrossFit was even remotely as challenging, rewarding or more exhilarating.

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