9.30.16

Individual warm-up
400m run/row
10 leg swings
10 groiners
10 lunges with rotation

Group warm-up
high knees x 2
butt kicks x 2
side shuffle x 2
:30 couch stretch
5 world's greatest stretch
10 leg swings
20 monster walks

BENCHMARK FRIDAY!
CrossFit Open Workout 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-balls, 20/14
30 cleans, 135/95
20 muscle-ups
*To modify muscle-ups, perform 20 pull-ups and 20 dips