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Wednesday, March 28, 2018

2018 March 27
by bk

Warmup Primer

For 6 minutes:

10 overhead squat (PVC)
10 beat swings
20 single-unders
10 deadlift (light weight)

Overhead Squat, 5 sets of 3 (32X1)
-3 second decent
-2 second pause at bottom
-explode up
-1 second pause at the top
*add weight as needed
*work up to a heavy triple if desired

then….

3 rounds for time: (time cap, 12 minutes)
15 deadlift (185lb/125lb)
50 double-unders
15 toes-to-bar

Core Development:
side plank hold, 3 sets of 40 seconds (each side)

Post loads and time to comments

CrossFit Integrity, Charleston, SC

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One Response leave one →
  1. Justin F permalink
    March 28, 2018

    OHS: —> 145#

    WOD: 9:46 Rx

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