6.11.26 HEAVY HANDS   Recently updated !

KIDS CROSSFIT 10 AM FRIDAY

OLYMPIC LIFTING 430-630 PM FRIDAY 

WARM UP
3 min machine (easy, mod, hard)
2x through:
10 hollow rocks
10 Box Jumps
10 Glute bridges
50′ duck walk
Dynamic Stretch

STRENGTH

Back Squat
2×6 @ 50%
2×5 @ 60%
4×4 @ 70%

WOD
For Time:
50/40 cal machine
-into-
4 Rounds:
8 Devils Press (50/35)
2 rope climbs
-into-

50/40 cal machine
-into-
4 Rounds:
8 Double DB Ground to Overhead
1 Rope Climb

ICING
Deadhang
Sled Push Pull