CF081516

Widespread CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Lunges ( 5 Each Leg)

10 Banded Good Mornings

10 X-Walks (Each Direction)

10 Burpees

Weightlifting

Power Clean (12 Minutes To Work Up To 1RM)

Feeling good go for new 1RM. Push weight, but don’t sacrifice form.

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
HSPU Scale: Abmat HSPUs or 5 Wallwalks per round

This should be a sprint. Scale movements and weight, to keep intensity. 10 Minutes cut-off.

Categories: wod

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