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10/18/22

by CrossFit Miles City

Warm Up

10 Nerve Floss/side

then 2 rounds:

15 Seated Leg Curls

10 Single Leg RDL/Leg

15 Rocking Hip Flexor Mob/side

Strength:

Dead Stop Deadlifts 3×5-8 – increase load/reps

Conditioning:

Partner WOD – For Time:

100/80 Cal Row

60 Russian Kettlebell swings

40 DB Bulgarian Split Squats

60 KB Sumo Deadlifts

40 Body Weight Bulgarian Split Squats

60 Bench Glute Bridge

-Split the reps

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