Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

General Warm up

90 sec cardio

50′ High knee walking lunges

10 Wide stance squats

10/10 Side plank rotations

10/10 Single leg DB RDLs

10/10 DB strict press

10 Goblet squats

Build up

Movement review

Build up to WOD weight and get ready!

Metcon

CF: Metcon (Time)

For Time

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Devils press + Thruster 35/25#

Bike Calories
Rx+ = 50/35#s

CFL: Metcon (Time)

For Time

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Man maker 35/25#

Bike Calories
1 Man maker = Burpee with hands on DBs into a squat clean thruster. No DB row today.

Rx+ = 50/35#

Cool Down

Band pull apart routine