11.24.17 - OPC

11.24.17

Orange Park CrossFit – CrossFit

Warm-up

800m Row (200m slow/ 200m fast)

Tempo RDL(10sec descent) x15

20 situps

Mobility

Hamstrings

SKILL/ STRENGTH

Deadlift (5×7 @65-70%)

Accessory Work

Barbell Glute Bridges

5×5

>superset w/:

Hang leg raise(or Strict t2b)

5×8-10

Split stance good mornings(barbell only)

3×12 each leg

>Superset w/:

DB Step Ups

3x 12 each leg

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