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CrossFit WOD, April 28, 2018

CrossFit WOD, April 28, 2018

180428

Warm-up
800M Run

2 Rounds
:45 Hollow Hold
30 Deadbug
3 SL T2B

2 Rounds
PVC RDL x 10
RKBs x 25 (light)
Banded Good Mornings x 15

Romanian Deadlift (5 5 5 5)
pause 3 sec at bottom
Glute-Ham Raises (4 4 4 4 )
Metcon (Time)
4 Rounds
12 Pull Ups
12 Weighted Step ups (use 2 dumbbells)
12 Deadlifts 135/95
Back Squat (8 8 8 )
light banded squats only working on speed!!!
Quad Builder (8 8 8 )
Stack plates for feet

build up substantially each time
Metcon
Weighted Side Lunge 3 x 6 ea.
GHD Sit Up 3 x 20