WOD 2017-07-19

CrossFit Free State – CrossFit

Warm-up

Warm-up (No Measure)

2min foam roll back

front rack stretch

pigeon pose

couch stretch

500m row

3 rds

5 squat

10 lunge stretch

15 situp

5 good morning

5 RDL

5 DL

Metcon (AMRAP – Reps)

FGB style

Cal Row 1 min

KB Swing (35,20) 1 min

Burpee 1 min

Rest 1 min

Weightlifting

Deadlift (5×3)

Weightlifting

Metcon (Weight)

15-12-9-6-3 Romanian DL

15 Sit-up (GHD/Abmat)

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