Strength
Warm up-
3 Rounds-
10 Lunges
5 Good morning
Workout-
Leg press 3 x 10
Deadlifts 5 x 5
Reverse Cable/ Band fly 3 x 12
Arnold press 3 x 10
Behind the neck press 2 x 10
Bent over lateral raises 3 x 10
CrossFit
Warm up-
500m Run
3 rounds –
5 barbell power clean
5 Push press
5 Situps
Conditioning-
5 RFT-
7 Ground to Overhead
7 Toes to bar, then
800m Run
Demo Video-
Categories: WOD