Omega CrossFit – CrossFit
Warm-up
Mobility
10-12 Minutes
Legs
Lower Back
Shoulders
4 sets
10 Hands to Elbows
5 Candlesticks
Weightlifting
4 sets of each – superset
10 Bench Press
10 Ring/Box Dips
15 DB Bentover Rows
20 TRX Rows
15 DB Curls
20 Steps Sling Band