Omega CrossFit – CrossFit
Metcon (No Measure)
Mobility
10 minutes.
Two times each
1 minutes each side.
Couch stretch.
Foam roll back
Scorpion
Pigeon.
.
Warm Up
10 Minutes
.
SWOD
13 Minutes
Squat Clean
4/5x 3
.
CWOD
21 Minutes
.
5 Minute AMRAP
12/8Cal Bike
10 Thrusters
.
3 Minute Rest
.
5 Minute AMRAP
16 Single Arm Thrusters (8 on each side)
8 Burpees
.
3 Minute Rest
.
5 Minute AMRAP
8 Single Arm Alt Devil Press
35 DU’s