Wednesday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
SWOD
25 Minutes
2x 1 Minute Wall Sit
4×10 DB Deficit Reverse Lunge (10 each leg)
4×10 Single Leg Glute Bridge (10 each leg)
4×10 Banded Good Mornings
.
SWOD:
23 Minutes to Complete
4 Rounds.
10 Back Squats
15/10 Cal Bike
.
-Then-
.
9-6-3.
Bar MU’s
15 Deadlifts
Or
3 Rounds
12 Pull Ups
15 Deadlifts
.
L4-(185/135).
L3-(155/115).
L2-(135/95).
L1-(115/75).
Rest as needed between workouts

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