04/11/2019

11
Apr

04/11/2019

Rubicon CrossFit – CrossFit

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Warm-up

4 minute SRM – Foam, Rumble or any of the balls

20 M Each:

Spidermans

Soldier Kicks

Stiff Leg Bear Crawl

Inch Worms

Strength

Sumo Deadlift (5 x 3)

Athletes should take 3 – 4 sets to build up to 75% of your 1RM and then perform 5 sets of 3 reps

WOD

SEVEN COME ELEVEN (Weight)

EMOTM 20mins, alternating movements on odd and even minutes:

7 – HSPU

11 – Hang Power Cleans (115/75)