CrossFit Sacrifice WOD Wednesday February 1, 2017

7 RFT:
-7 Chest to Bar (S1: 7 Pull-ups)
-7 Toes-to-Bar (S1: Knee Raises)
-7 Air Squats
-7 Push-ups
-7 Russian KBS (70/53#)
-7 High Box Jumps (30/24” (S1: 24/20”)
-7 Burpees

Core/Back Strength Cashout
4 Sets:
-25 sec Side Plank Each Side
-15 V-ups
-15 GHD Hip Extensions
-12 Double Dumbbell Rows (2 sec hold at top)

Mobility
-1 min Pigeon Stretch on each leg
-1 min Frog Pose
-Foam Roll Lats

Visitation for Cindy will be from 3-8pm at

Watson-Tanto Funeral Home off of Buena Vista Blvd.

If you can please come an pay your respects to a great person

Funeral Service will be the next day a 11pm same location.