Friday, March 17 2017.

Friday, March 17 2017.

 

'17.4'

 

CrossFit / GSP Body:

 

WARMUP - 2 Rounds

20 Banded Good Mornings

2 Laps

15 KB Goblet Squats

 

After two rounds, warm up Deadlift weight.

 

 

WOD -

 

Rx -

AMRAP 13

55 Deadlifts [225/155]

55 Wallballs [20/14]

55cal Row

55 HSPU

 

Scaled -

AMRAP 13

55 Deadlifts [135/95]

55 Wallballs [20/10], both to a 9' target

55cal Row

55 Hand Release Pushups

 

 

COOLDOWN -

5 Lap Jog/Walk

Foam roll back, quads, etc