CrossFit Prince George – WOD

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Warm-up (No Measure)

3 ROUNDS (For quality) – 12:00 CAP

200m Jog

25m Walking Lunges

10 Single Leg KB Romanian Deadlift

5/5 KB Push Press

10 KB Goblet Squats

10 Russian KB Swings

– 1:00 Rest b/t Rounds –


Back Rack Lunge (10-10-10)

Barbell Back Rack Lunge*

Build from Moderate to Moderate-Heavy. Reverse lunge, alternating legs each rep for 10 total reps. Bar comes from the rack.


Metcon (AMRAP – Rounds and Reps)


40 Slam Balls (20/15)

40 Slam Ball Lunges*

20 Toe to Bars

*Bear hug hold with ball. Athlete choice for forward or reverse lunge.

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