THURSDAY

 In WOD

Great State CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 MIN ROW

INTO

3ROUNDS

10 BANDED ABDUCTOR RAISE EACH SIDE

10- HIP EXT

10 KB SUMO DL

10 GLUTE BRIDGE WITH BAND

10 SINGLE LEG ADDUCTOR PULLS

Strength

Sumo Deadlift (5-5-5-5-5)

5-5-5-5-5

30X1 STARTING @ 70% OF TRADITIONAL 1RM

Workout

Metcon (Time)

40 WALL BALLS

INTO

10 ROUNDS FOR TIME-

6 DB BOX STEP OVERS

6 TTB

INTO

40 WALL BALLS

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