06/07/2022

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

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