Warm up:
400m Run 3 Rounds 10 PVC Lat stretch 10 Hip opener Lunges 10 sec Adductor stretch 5 Thrusters (EB) S&S: Front squat 5 sets of 3 reps 1 Normal squat 1 Tempo squat (3 sec Lower) 1 Normal squat *75-80% of 1RM WoD: Open 16.5 21-18-15-12-9-6-3 Thrusters (40/25) Burpees over bar
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AuthorCrossFit Pretoria Archives
April 2023
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