CrossFit
Warm-Up / Skills
3 min Zone 1
10 Wall Squats
10 Wall Angels
10 Leg Swing
10 Hip Circles
Lunge Complex
10 Back Ext
Strength
Exercise: Deadlift/lbs
Reps: 5@65%, 5@75%, 5plus@85%
Comment: Reps are based on 90% of your 1 RM.
Weindler Cycle wk 1 Wave 1
Metcon
10 Min AMRAP
50 DU Buy In
5 Ring Dip
10 Snatch Grip DL
15 DU
Result Type: AMRAP
Male Rx: 135 lbs
Female Rx: 95 lbs
Comment: Rest Exactly 2 min then Start
Metcon
10 T2B
20 Wall Ball 20/14
30 KB Snatch 24/16kg
20 Wall Ball 20/14
10 T2B
