09/10/2018 HM

CrossFit Hanes Mill, WGW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

1 Minute Cyclic Work (jog, row, airdyne, jump rope, skierg)

6-8 90/90 Breathing w/ Curl Up

8-10 Captain Morgans (per side)

6-8 Banded Bird Dogs (per side)

4-6 Goblet Squats @ 33X1

Weightlifting

Back Squat (5×5@ 73%)

Accessory Work

Metcon (Time)

3 rounds

10 KB Suitcase Deadlift 70/53

100m run