08.04.17 - OPC

08.04.17

Orange Park CrossFit – CrossFit

Warm-up

Metcon (Time)

For time:

100 Russian KBS 55/35

Mobility

Hamstrings & hips

SKILL/ STRENGTH

Sumo Deadlift

15min to establish 10RM

Accessory Work

Glute Bridges 3×10

Single leg KB RDL’s

3×10 each leg

Box Reverse hyper holds

3x :10-15 hold w/ feet together

3x :10-15 hold in straddle

3x(each leg) :10-15 single leg w/ other leg tucked

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