Friday, April 26th, 2019

CrossFit Prince George – WOD

View Public Whiteboard

Warm-up

4 Rounds

6 alternating Cossack Squats

8 L Leg Glute Bridge (hold for 3 seconds at top)

8 R Leg Glute Bridge (hold for 3 seconds at top)

10 Slow Banded Good Mornings

10 Pushups

Strength

Clean Deadlift (5-5-3-3-3-1-1-1)

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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s