WOD 4.9.15

Warm Up
3 rounds for Quality
5 Dislocates + 5 Reverse Grip Dislocates (work to bring Grip in closer)
5 Seated Dislocates + 5 Reverse Grip Dislocates (work to bring Grip in closer)
10 Table Tops w/ 3 sec Pause (T-spine Hip Bridge)
10 Rolling Table Tops (5 each way)
10 Scorpions
10 Sampson Lunges
10 Arch Snaps
10 Bent Knee Hollow Rocks

Strength
Deadlift 3RM: EMOM Starting at 70% of your 1 RM perform 3 Deadlifts adding 5 or 10 lbs per set until you miss.

Mixed Modal
Tabata Air Squats
8 rounds of 20 sec of work 10 sec of rest (goal is 18 Per interval)

       

Leave A Comment

Find us

 

Follow us

 

Instagram

 

Contact us

 
if you are interested in stopping by, if you have never done CrossFit before please come try a FREE trial class?

Here are some easy ways to contact us. We hope to see you soon.






221 Newfield Ave. Hartford, CT 06106

Get our News Feed