Omega CrossFit – CrossFit
Warm Up
10 Minutes
.
ABs
12-15 Minutes
3×1 min Plank
4×15 Reverse Crunch
4×20 Russian Twist
4×30 Bicycle Crunch
.
CWOD
30 Minute Cap
12-11-10-9-8 reps of:
Dead Lifts-L4-(225/155)
Bench Press-L4-(185/115)
3 Rope Climbs after each set
(2 Separate Bars)
.
4 RFT:
20/15 Calorie Bike
25 Goblet Squats
10 Burpees