10/7/22

by CrossFit Miles City

Warm Up:

2 rounds:

  • 10 Cossacks + 10 Pause Goblet Squats
  • 8 Split Squat Rock Backs/side
  • 90 sec Rolling Plank 

Strength:

  • A1) Back Squat 2×8 @3RIR
  • A2) Pause Calf/Tib Raises 2×15
  • B) Hand Supported Single Leg RDL/Leg

Conditioning:

Partner WOD – For time: 

  • 200 Double Unders
  • 40 Front Rack Reverse Lunges
  • 150 Double Unders
  • 40 Front Rack Reverse Lunges
  • 100 Double Unders

Split the reps 

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