A. Group Warmup

Roll out
Bird dogs 1×10
Hip Circles 1×10 each leg

5 min emom
100m run
10 air squats

B. Strength

Take 20 minutes to work up to a 1 rep max back squat…
10-8-6-3-1-1-1

C. Wod

2 minutes at each station…
-Row for max cals
-Wall balls (20/14) for max reps
-Walking weighted lunges (45/25 plates held overhead) for max reps on a 25ft course
Rest 30 seconds between stations.

 

2016 Results Of Week 1 Day 1 WOD


 
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For More Information Contact:
 
Jason Archer
 
P | 480.442.0433
E | info@crossfitnorthphoenix.net
 
W | crossfitnorthphoenix.net
 

Hey There! Quick Question For You...

Who Should Be Doing This Workout With You?