Thursday, April 18th, 2019

CrossFit Prince George – WOD

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Warm-up

3 Rounds

10 Cuban press w/ small plates

10 banded pull aparts palms up

10 scapular pushups

10 banded good mornings

30 sec glute bridge hold

Strength

Clean Deadlift (7 x 3)

Deadlift starting in the standard Clean position; the goal is to reinforce the 1st and 2nd pull during the clean.

3 Rounds, Superset (No Measure)

10 DB Bentover Rows/side

20 Lat Pulldowns

3 Rounds, Superset (No Measure)

12 Weighted Hip Extension

12 Walking Farmer Carry DB Lunges

Sled Push

3 Lengths (there and back) Heavy Sled Push

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