11.09.17 - OPC

11.09.17

Orange Park CrossFit – CrossFit

Warm-up

10 Squats w/ plate counter balance(feet together)

20 Banded Good Mornings

20 Lateral Plate Jumps

Mobility

Front rack & hamstrings

Metcon

Metcon (Time)

For time:

60 alt pistols

50 WB 20/14

40 Box jumps 24/20

30 DL 185/125

20 PC

10 FS

Accessory Work

Tabata Side Planks (10 rounds)

*Alt Sides

Psoas march

3×12-15 (each leg)

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