02/11/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

3 Rounds

250m Row

10 PVC Pass Throughs

10 PVC OH Squats (hold pvc on palms)

10 KB Glutei Bridges

:20 Handstand Hold

3 sets of 5-8 tempo OHS on coaches call

Weightlifting

Overhead Squat (5×3)

EMOM x 10 MINUTES

3 Overhead Squats (moderate-heavy)

*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes

Metcon

Metcon (Time)

5 ROUNDS FOR TIME

30 Plate G2OH (35/25)|(25/15)

20 Alt. Plate Hold Lunges*

*Bear Hug Hold

Categories: WOD

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