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12/12/22

by CrossFit Miles City

Warm Up:

10 Nerve floss/side

then 2 rounds:

30 sec Close grip bar hang

10 DF Cuban press

10 Single Leg RDL/Leg

15 Rocking Hip Flexor Mob/side

Strength:

a) Deadlift 3×6

b1) Seated Strict Press 3×6-10

b2) Strict Pull ups 3×6-10

Conditioning:

Partner WOD – 3 sets each:

10-20 DB Bent Over Rows

10 DB Walking Lunges

10-20 Deficit Push ups on DB’s

10 DB Walking Lunges

-alternate rounds

Cashout:

Barbell Hip Thrust cluster set: 1 x 15.10.5 (30 sec rest between clusters)

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