Tuesday 6/6/17 - Posterior Chain Wake Up


MAIN WOD

M-1: 5 Sets:

Bulgarian Split Squat

*8 Reps/Side AHAP

*Foot on 20" Box or Bench

20 Hollow Rocks

M-2: 3 Rounds For Time:

1000m Row or 50/40 Cal Bike

21 Deadlifts, 225#/155#

TIMECAP: 20:00

*Choose a weight that is light enough you can do the DLs in 2 - 3 sets.

FITNESS CLASS

F-1: Front Rack Lunges

Build to a Challenging Set of 12,

Then 2 Sets of 12 at Challenging Weight

F-2: 3 Rounds:

50 Air Squats

25 Box Jumps

200m Run

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ashley@crossfitfargo.com
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