wod

5.27.16 CrossFit Workout WOD Highlands Ranch Lone Tree CO

By 05/26/2016 No Comments

Warm-up (10)

3 Rounds-

25 Calories Bike or Rower

10 Therapy Squats

20s Hollow Hold

10 Good Mornings (45/35)

Coach’s Led Warm-up (10)

Hip opener stretch

Ankle circles

Hamstring stretch

Pigeon

 

A. Week 9 of 12

Back Squats-

1×5@65%

3×5@70%

Front Squats-

4×5@65%

 

B. 11 Minute Up Ladder-

3 Power Cleans (135/95)

3 Pushups

3 Wallballs (30/20) 6,6,6…9,9,9…12,12,12…

*Continue to add 3 reps every round until 10 Minutes is up

**If you do not have access to a 30lb wallball, use a 20lb ball and increase the height of the target

Shean

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