Babes and Barbells tonight at 630 PM
CrossFit Kids at 10 am
Sign up for Mayhem on the Muddy if you are interested. Last call to sign up coming soon.
WARM UP
Row 500m
2 Rounds of Cindy
Dynamic Stretch
STRENGTH
DB Bench Press
10 10 8 6 4
DB Front Delt Raise
10 x 3 (R+L = 1)
WOD: Don’t Let Go
5 Rounds For Time
50/35
5 DB Deadlift
5 DB deficit Pushups
5 DB Hang Clean and Jerk
5 DB front squats
5 DB Angel Press
1 minute rest between Rounds
5 burpee penalty if you let go of DB
Choose a weight that you won’t have to let go of a DB
ICING
30 GHD Sit Ups or Stick Sit ups
30 Reverse Hyper
