Omega CrossFit – CrossFit
Warm Up.
10 Minutes
.
NFT
15 Minutes
3×1 Min Wall Sit
3×15 Jump Squats
Sling Band side shuffle 20 down/back
3×10 DB Straight Leg Deadlifts
SWOD:
12 Minutes
Back Squats
4-5 Sets
3x 1/4
3x 1/2
-Then-
5 Full
.
CWOD:
20 Minute Cap.
21-15-9 Day!!!!!
.
21-15-9.
Deadlift L4-(185/135).
With 50 DU’s after each set
2 Minute Rest.
21-15-9.
Wall Balls
Wall Ball sit ups
2 Minute Rest.
21-15-9.
Thruster L4-(95/65)
T2B.