1/7/2019

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January 12, 2019

1/7/2019

CrossFIt Windansea – CrossFit

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
women use 14# ball, 55# barbell and everyone at 20in box jumps. Spend 1 minute at each station.

Finisher

Metcon (No Measure)

Posterior chain pump:

3 sets:

30 glute bridge raises

*every 10 reps pause at the top and hold for :15

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