Friday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
CWOD 1:
12 Minute Cap.
40 Sit Ups
5 D Ball Overs or 15 Ball Slams
30 Sit Ups
5 D Ball Overs or 15 Ball Slams
20 Sit Ups
5 D Ball Overs or 15 Ball Slams
10 Sit Ups
5 D Ball Overs or 15 Ball Slams
.
SWOD:
17 Minute.
Bear Complex
Build
Or
Back Squats
4×10@40-50%
Superset with 4×10 Bell Band and
4×30 sec wall sit
.
CWOD
7 Minute AMRAP.
1 Devil Press
5 High Box Jumps.
2 Devil Press
5 High BoxJumps.
3 Devil Press
5 HighBox Jumps.
4 Devil Press
5 High Box Jumps.
Etc………..
L4-(50/35)
L3-(45/30)
L2-(40/25)
L1-(35/20)

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