Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minutes
.
12 Minutes
5 Sets
15 Curls
15 Bent Over Rows
15 Straight Leg Deadlifts
Double DB’s don’t set the DB’s down until the reps are all completed
.
5 Minute Cap
Sprint
50 Cal Row
.
12 Minutes
5 Sets
15 Russian KBS
10 Bench Press
.
5 Minute Cap
Sprint
50 Cal Bike
.
12 Minutes
4/5 Sets
15 Tricep (Dips, Push Downs, Skull Crushers)
10 Bulgarian Split Squats
.
5 Minute Cap
50 Cal Ski