WOD 7.15.14

The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC

Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
Run 200m
15 Wall Balls 20/14
15 Box Jumps 24/20


4 full rounds.
Lower back got super tight during the run. This has been happening a LOT lately. Going to get a massage tomorrow so hopefully that will help some. Also I think this might be because I have been lifting a lot heavier lately also…squats and deadlifts which are both back and core expensive.


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