4/10/23

by CrossFit Miles City

Warm Up

2 rounds:

  • Band Shoulder Complex
  • 15 Seated Leg Curls
  • 1 Arm Overhead Carry
  • 15 Rocking Hip Flexor Mob/side

Strength:

A1) Deadlift 1×3-6, 1×6-8, 1×8-12 – increase load/reps from last week

A2) 1/2 Kneeling 1 Arm DB Arnold Press 3×6-10/arm

Conditioning:

3 sets – 2 min ON/OFF:

  • 5-15 Strict Pull ups
  • 8 Bulgarian Split Squats/leg
  • Push Ups for remainder

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