031219 Crossfit


The Compound CF – CrossFit

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Warm-up

Coach led warm-up

2 rounds

5 downward dog to cobra

5 inchworm

5 lateral lunges each side

5 over the fence/under the fence each direction

5 each leg single leg touches (golfer stretch)

(https://breakingmuscle.com/fitness/a-simple-warm-up-for-getting-bigger-safer-deadlifts)

Deadlift

70% x 5

75% x 5

85% x 3

87% x 1

90% x 1

72% x 7

Superset DB bench

Dumbbell Bench

3x 12

Metcon

Metcon (Time)

3 Rounds

8 thrusters 95/65

16 pull ups

8 hspu

Categories: WOD

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