WOD

19
Jul

Firday, July 20, 2018

CROSSFIT

Strength

Strength A – (10-mins)

2 x 10 Per Leg – Weighted FR Box Step-Up
*Scale the box accordingly –

Strength B – (12-mins)

5-rep Weighted Glute Bridge
**Work to as Heavy as Possile**
**Use a bench to press into–squeeze glutes at the top

WOD

12 Min AMRAP

20 Wall-Balls
10 Deadlifts

*Not including 0:00; Every (3)-mins: 10 FR Lunges ( 3:00, 6:00, 9:00)

L1: 135/95, 20/14
L2: 95/65, 20/14
L3: 75/55, 14/10
L4: Body Weight Lunges or DB Farmers style, 10/6

 

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