CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
Booty Worx
3 Rounds:
10 reps per leg Single leg barbell RDL (leg on a bench)
10 GHD Raises
10 Wide Goblet squats + 10 Narrow Gob Squats
Metcon (5 Rounds for time)
5 Rounds each for time (1 min rest b/t)
Performance
30/22 Cal row
10 D-Ball OS 150/100
Fitness
25/18 Cal row
8 D-Ball OS