Thursday, May 16th, 2019

CrossFit Prince George – WOD

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Warm-up

300m Row

3 Rounds

15 Banded Good Mornings

10 Glute Bridges w/ 3 sec hold

8 Dual KB Deadlift

10 Slow Air Squats

Mobility:

Front Rack & Hip

Partner WOD

Metcon (AMRAP – Rounds and Reps)

30 Min AMRAP

9 Deadlifts 95/65

6 Squat Cleans

3 Thrusters

Parner 1 Lifts, Partner 2 Runs 400m.

Switch off each 400m, continuing wherever

your partner was at in the set.

Score = Rounds and Reps of triplet

Core

4 Rounds

20 Flutter Kicks

20 Heel Taps

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