By CFER WODIFY On Wednesday, November 28 th, 2018 · no Comments · In

CrossFit East River – WOD

Metcon

1: Metcon (Time)

EXTENDED WARM-UP

5-5-5-5-5

Deadlifts

Build 30-50lbs past your workout weight

WORKOUT

FOR TIME

30-20-10

Deadlifts Rx (185/125) – Rx+(225/155)

60-40-20

Sit-ups

COOLDOWN

:30 Each Leg

Hip Flexor Lunge Stretch

Hip Flexor Lunge + Quad Stretch

Kneeling Hamstring + Calf Stretch

Share