16 April 2013

In homage to 13.3 (last year's 12.4), our friend Mike W over at Crossfit 204 came up with this beauty workout in order to work some goats.  He aptly named it "The Humbler" and you will soon know why!  Thanks to Mike for letting us use it.

Mitch thoroughly enjoying the wall ball burn

Warm Up - Rotate through these movements at your own pace:
Double Unders
OH Dowel Squats
Scorpian/Iron Cross
Grody hip rotation stretches a la KStarr
Shoulder Pass Thrus (Dislocates)
Wall Squats
Inch Worm

And here she is in all her glory...The Humbler:

3 Rounds: (meh, 3 rounds is NUTHIN!)
30 Wall Ball (20/14) to 10' and 9'
30 Double Unders

Then to make it interesting, we will finish with:
5 x 200m sprints (2 min rest btwn rounds)