CF864 Strength and Conditioning
If any of you lacks wisdom, let him ask God, who gives generously to all without reproach, and it will be given him.
-James 1:5

Much wisdom often goes with fewest words.
-Sophocles
Hump Day WOD’s – start at: 5:15a.m./9:00a.m.

ALL WODs / Buy In – start as a group.

a.) Warm-up/Skill Work/Goat Work/Mobility

b.) Buy In – Starts as a group

c.) WOD – AMRAP 20

5 Burpees
10 GHD Sit-ups (sub/scale to AbMat sit-ups)
15 Fast Single Unders
OH Plate Carry (45/25) to 25M and back
Don’t drop plates.

d.) Cash Out – Finish Strong

Skill Work – Hollow Rock

Constantly Varied
-CrossFit
Rx = Movement Standards-Full ROM/Form/Load

What’s in your protein supplement? How many ingredients? How much junk?
Looking for quality supplements?
SFH (Stronger. Faster. Healthier) Fish Oil and Protein.

Have a great Wednesday!

Never Give Up!
Jay and Janice