CrossFit OC3 – CrossFit
Open Gym Warm-up (No Measure)
3x
15/12 Cal Ski
5 Jump Knee Tucks
10/10 Single Arm DB Upright Row
:30 Hollow Hold
Lift: Back Squat (4 sets
:40 max reps @ 70%
* rest 2:00 between sets
**Goal is between 6-9 reps each set)
Metcon (Time)
50-40-30 Cal Bike or Cal Row
10-10-10 Sandbag Cleans 100/70
*Rest 1:30 after each set of sandbag cleans
**Try to increase your pace on the bike each round. Try to maintain a consistent pace on the sandbag cleans
Accessory Work (No Measure)
3 Sets
10/10 Single Leg Dumbbell Deadlifts
20 Heavy Russian KB Swings
Rest 1:30 between sets
Optional Post Class Recovery (Time)
1:00 on each side
Anterior Delt Smash with Pain Ball
Tricep Smash with Pain Ball
Superior Trap Smash with Pain Ball
Quad Roll
Hamstring Roll
