Wednesday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mina

(No Measure)

Dynamic Warm-up

Movement Prep

8 mins

(No Measure)

Pigeon Stretch

Banded Good Mornings 3×10

Weightlifting

25 mins

Double Paused Deadlifts (5×3 at 60-65-65-70-75% of 1RM)

*Pause just off ground & at knee for 2 seconds

Metcon

Metcon (Time)

50 Wallballs (20/14)

Rest 1 minute

50 Medball slams (20/14)

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