WOD – 3/13/19

Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Stretching/ General warm up

Banded shoulder stretches

Spider stretch

Sumo squat hold 25/15#

10 Squats 25/15#

20 Band Pull aparts

20 Barbell good mornings

Barbell Warm up

10 Deadlifts

10 Front squat

5 Strict press

5 Push press

5 push jerk

Metcon

CF: Metcon (Time)

For Time:

50 Shoulder to Overhead

25 Burpees

50 Front Squat

25 Burpees

50 Deadlifts

25 Burpees

RX: 135/95#

CFL: Metcon (Time)

For Time:

50 Single arm DB Strict press (25/side)

25 Burpees

50 Single DB Goblet squat

25 Burpees

50 Double DB Deadlift

25 Burpees

Rx: 50/35#

Midline Conditioning

Midline March Day 7

Tabata (8 rounds 20 seconds on 10 off)

Hollow Hold

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