Crossfit 213 Downtown Los Angeles WOD 12/26/16

Monday:

Warm-up: Hip mobility + Glute Activation

Strength/Skill:

    Work up to 90% of 5RM Back Squat

    Then: Every 2 Minutes for 12 Minutes complete 8 reps @ 90% of 5rm + 8 Lateral KB Step-ups

Metcon:

    15 Minute AMRAP

    10 Curtis-P (RX:115/85) (INT:105/75)

    15 Calorie Row

    20 Wall Balls (RX:20/16) (INT:16/14)

    *Curtis P - (1 Power Clean + 1 Lunge R leg + 1 Lunge L Leg + 1 Push Press = 1 Rep)

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