wod

11.5.15 CROSSFIT WOD IN FEASTERVILLE SOUTHAMPTON HUNTINGTON VALLEY WARMINSTER PA

By November 4, 2015 No Comments

5 warm up: dynamic
(BURGENER WARM UP)
Strength: 3,2,1 80,85,90 % 1rm HANG CLEAN
do a warm up of 10 reps at 65% , 8 at 70% and 5 reps at 75%
WOD: 5 ROUNDS 20 REPS EACH


HR PUSH UPS
OVER HEAD LUNGES – 45/30 1+1=2
PUMP SIT UP
DIAMOND PUSH UPS
BACK SQUATS 45/30
BACK EXTENSION/SUPERMAN’S

Our Partners

  • crossfitjournal
  • advocate
  • tough