Wednesday - CrossFit


If the Shoe Fits


Coach's Warm Up/Mobility

Romanian Deadlifts (5x6 @ 36% of Deadlift)

Deadlifts starting at the hip and finishing at the mid shin.

Getting heavier.

Metcon (No Measure)

EMOM 18:
Min 1: 12 Burpees
Min 2: 12/10 Cal Row OR 20/15 Cal Airdyne
Min 3: Rest

Scale the amount of reps per minute if need be.

Post-Class Accessory

3x30 Russian Ball Twists
3x10 GHD Sit Up
3x15 Reverse Hyper

Dan Shrum