Announcements
TWCF T-Shirt Pre-Order NOW OPEN until midnight, July 14. CLICK HERE.
Come join us for a short ruck Sunday after Oly. We will be going about 4 miles. Bring a bag/ruck, throw on a vest, or grab a sandbag to carry.
TimberWolf Crossfit – St.Paul – CrossFit WOD
Michael (Time)
3 Rounds for time of:
800m Run
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here
Stretch ~10 min (No Measure)
30-60 sec each
Calf stretch
Seated hamstring
quad/feet stretch
Baby or full cobra
Hang from pull-up bar
Side lying twist
