WOD

Wednesday 11-28-18

CrossFit Reaction – CrossFit

Warm-up

Deadlift Warm Up (No Measure)

i. 2 Minutes General Aerobic: run/row/bike

ii. 2 Sets:

– 5 Jefferson Curls

– 5 McKenzie Press-Ups

– 5 Single-Leg Glute Bridge (each)

iii. With Barbell:

2 Sets:

– 5 Crane Squat

– 5 good Mornings

-5 RDL

Strength

A: Deadlift (3-3-3+)

Sets 1-80%

Set 2-85%

Set3-90%

Strength

A: Metcon (Weight)

16 Minute EMOM (8 sets)

Even: 10 DB Bench Press

Odd: 10 Bent over Barbell Rows

*Same weight for all sets

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