Wednesday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
Abs
5 Minutes
100 Ab Mat Sit Ups
.
SWOD
15 Minutes
Front Squats
5 Sets
Build
1 set =
3 Quarter
3 Half
3 Full
.
CWOD
Sprints
20 Minutes to complete both
Rest as needed between workouts

21-15-9
Bike
10 DB Step overs after each set L4/(50/35)
.
21-15-9
T2B
10 Devil Press after each set L4-(50/35)

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