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12/21/22

by CrossFit Miles City

Warm up:

2 rounds:

10 Single Leg RDL/leg

15 Rocking Hip Flexor Mob/side

1 Arm Overhead Carry

15 Face Pulls + 15 Band Pull Aparts + 15 Pass Throughs

Strength:

a) Deadlift 3×6

b1) Seated Strict Press 3×6-10

b2) Strict Pull ups 3×6-10

Conditioning:

12 min EMOM:

  1. 10-20 Reverse Lunges
  2. 10-20 DB Bench Press
  3. 10-20 Russian Kettlebell Swings
  4. 10-20 Ring Rows

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