Home Uncategorized 12/20/22

12/20/22

by CrossFit Miles City

Warm up

10 Nerve Floss/side

then 2 rounds:

30 sec Close Grip Bar Hang

10 DF Cuban Press

8 Side Step Ups/leg @30X1

10 Cossacks + 10 Pause Goblet Squats

Strength:

a) Back Squat 3×6

b1) DB Incline Bench Press 3×6-10

b2) RDL 3×6-10

Conditioning:

Partner WOD

10 min AMRAP:

2-4-6-8-10-etc.

Hang Power Cleans

Dips

Step Ups

-I go, you go style

Cashout:

Tabata

  1. Seated Leg Curl
  2. D-Ball Crunch

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