12.01.17 - OPC

12.01.17

Orange Park CrossFit – CrossFit

Warm-up

20cal row

15 wall squats

Mobility

Front rack & hips

SKILL/ STRENGTH

Front Squat (10-8-6-4-2×2)

10 @50%

8 @60%

6 @70%

4 @80%

2×2 @85% (score)

*rest as needed between efforts

*15min complete

Accessory Work

DB Row

4×8-10 each arm

Box Reverse hyper

4×12-15

Superset w/

10 Jumping Squats

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