WOD

Wednesday 11-7-18

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

Deadlift (5-3-1+)

5 Reps @ 75%

3 Reps @ 85%

1+ Rep @ 95%

Conditioning

A: Metcon (AMRAP – Rounds and Reps)

12 Minutes AMRAP

75 Double-unders

50 Wallballs (20/14)

25 TTB

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