Wednesday

Omega CrossFit – CrossFit

Warm Up:
17 Minutes.
Including.
3 Times of each.
20 Seconds Hollow Hold.
20 Seconds Superman Hold
10 Jump Squats
10 Jumping Lunges
.
SWOD
17 Minutes.
Front Squat
5×2 @85%
.
CWOD:
20 Minute Cap.
Partner Workout.
70/50 Cal Bike
-Then-
Thrusters- 18,15,12,9
With 20 DB Box Step Overs between each set.
(10 each partner)
-Then-
70/50 Cal Bike
One partner will do all of the thrusters then other partner will go.
L4-(95/65)
L3-(85/55)
L2-(75/45)
L1-(65/35)

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