Tuesday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
SWOD
20 Minutes
Push Press
4×3
Super Set with 12-15 Elbows to hands plank
.
CWOD
21 Minute Cap
Sprints!!!
.
50 DU’s
20 STO L5-(155/115)
250 m Row
.
3 Minute Rest
.
50 DU’s
15 STO L5-(185/135)
250 m Row
.
3 Minute Rest
.
50 DU’s
10 STO L5-(205/145)
250 m Row
.
3 Minute Rest
.
50 DU’s
5 STO L5-(225/155)
250 m Row
.
Increase weight each set
During Rest time weight needs to be changed
L4-(135/95),(155/115),(185/135),(205/145)
L3-(115/75),(135/95),(155/115),(185/135)
L2-(95/65),(115/75),(135/95),(155/115)
L1-(75/55),(95/65),(115/75),(135/95)
L-(65/45),(75/55),(95/65),(115/75)

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