10.25.17 - OPC

10.25.17

Orange Park CrossFit – CrossFit

Warm-up

3rds:

10 mountain climbers

8 banded good mornings

6 Lateral Lunges (each side)

Mobility

Hips

SKILL/ STRENGTH

Sumo Deadlift (7×3 @70-75%)

DO NOT exceed 70-75%

Superset w/:

7×3 High Box Jumps

Metcon

“Dave Durante Core” (Time)

5rds:

10 Hollow Rock

10 V up

10 Tuck Up

10sec Hollow Hold

-1min Rest-

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