11.03.17 - OPC

11.03.17

Orange Park CrossFit – CrossFit

Warm-up

20 banded good mornings

20 single leg glute bridge (each leg)

Weighted Panther Walks

Mobility

Hamstrings

SKILL/ STRENGTH

Deadlift

15-20min to establish 1RM

Accessory Work

Single Arm DB RDL

3×8 each arm

ss)

Wall Sit 40-60sec

Box Reverse Hyper

2×15 feet together

2×15 straddle

2×15 single leg (each leg)

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