Vigor CrossFit WOD 9.14.2016

Warm-up – General

Run: 400M

4mins Rounds of Cindy (Easy Pace – Warm-up)

Warm-up – Mobility/Stability

Quadruped: Spinal Flexion/Extension
QPED: Trunk Rotation – L
QPED: Trunk Rotation – R
QPED: Transverse Squeeze
:20/:05 x 8 Intervals


DL 5×10 E3M


Push-up: 50
Pull-up: 40
Ring Dip: 30
Ring Row: 20
HSPU: 10
For time

Extra Credit
100 AB mat sit ups

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