Gym – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm-up: 10 min cap

10 Iron cross/RO2VS

3 rounds:

200m run

10 KB swings

10 Cals

Metcon (Time)

For time: 15 min cap

Deadlift: 10,15,20,25,30,35

15 Box jump

Rx:

Men: 155,205,225

Women: 95,125,155

*Increase to next weight after every 2 rounds

Rx+: 225/155 across the board

DB Single Leg Hamstring (4×15 Single leg RDL)

Rest :30 between legs, 1:30 between sets