Snow Day WoD
 CFM Road Warm-up – 2-3 rounds 10-15 reps each exercise 

  • Sampson Stretch (20-30′ each side)
  • Air Squat
  • Sit-up
  • Anterior Reaches
  • Dumbbell Rows
  • Push-ups
Loads should be such that between 10-15 reps can be completed with good form but are not completely trivial.  Some stimulus should be incurred without too much strain. Overall time should not exceed 10 minutes.

Bent Hollow Hold
3 set Max hold, rest 1 min between efforts
Complete 2 Rounds of the following:
CrossFit Football Burpees, 30 seconds
Blue: 30 second ‘Stand to plank’ 
Green ‘plank hold’
Rest 30 seconds
Jump Touch 12″, 30 seconds
Blue: 6” Jump Touch
Green Standing Calf Raises
Rest 30 seconds
Rest 2 minutes and repeat the above one more time
2 minutes each side