CrossFit Miles City

Warm up – 10 min: 

• 10 Nerve Floss/side
• 8 Split Squat Rock Backs/side
• 10 DF Cuban Press
• Band Shoulder Series

Strength:

• Deadlift 6-8-10 – Build to a challenging set of 6.  Reduce weight and perform a set of 8.  Reduce weight again and perform a set of 10.
• Bench Press 6-8-10 – Build to a challenging set of 6.  Reduce weight and perform a set of 8.  Reduce weight again and perform a set of 10.
• Ring Rows 3×10

Conditioning: 

Partner WOD – For Time:

• 300 ft. Walking Lunges

then 42-30-18:

• Dips/Push ups
• Toes to Bar

Split the Reps