Warm-up:
3 Rounds
10 Press Out Lunges
10 Press Out Glute Bridge
10 Squeeze in Glute Bridge
10 Tempo Rows (3-2-3-2)
10 Z-Presses
Focus:
EMOM 12
Odd: 3-5 Jerks ( higher =lighter)
Even: L-Sit Max hold (or accumulate more than 12secs
WOD:
3 Rounds
30 DUs
15 C2B Pullups/ rows banded or table or sheet rows
10 Box Jump Over
Then
3 Rounds
10 Deadlift Heavy
10 S2OH Heavy
Recovery:
ROMWOD
Hip & Shoulder
– Puppy Dog 3mins
– Twisted Cross 3mins ( 90sec per side)
Class Times & Meeting IDs:
6:00am
CrossFit Indestri
972-2575-7697
10:00am
CrossFit WatchTower
959-1811-5188
1:30pm
Neuse River CrossFit
968-4629-0478
3:45pm CF Kids
Steph & Jen
946-7505-2572
4:30pm
CrossFit Indestri
985-1663-4740
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