Thursday

Omega CrossFit – CrossFit

Mobility
Lead by coach
10 minutes.
Twice each
1 minutes each side.
Couch stretch.
Foam roll back
Scorpion
Pigeon.
.
Warm Up
10 Minutes
.

CWOD:
30 Minute Cap
Partner Workout.
10 Rounds.
Alternate Movements.
Pull Ups L4-(20),L3-(15),L2-(10),
or 20 Ring Rows
300 m Row.
20 STO L4-(95/65)
.
5 Minute Rest
.
10 Rounds
Alt Rounds
10 HSPU’s or 15 HRPU’s
10 Plate OH Walking Lunge L4-(45/25)
It will come out to 5 rounds each

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