Omega CrossFit – CrossFit
Mobility
5 Minutes
Foam roll lower back, quads, hamstrings)
.
Warm Up
10 Minutes
.
CWOD
41 Minute Cap
20 Alt 100 m Sprints
-Then-
100 Box Dips-
-Then-
10 rounds.
20 Bench Press .
20/14 Cal Bike
Split reps evenly
One person working at a time
L5-(185/115)
L4-(135/95)
L3-(115/75)
L2-(95/65)
L1-(75/55)