Thursday
WOD
Deadlift
5-1-5-1-5-1
Mid-line cashout Complete 3 rounds of:
Minute 1 – :40s Abmat sit-ups
Minute 2 – :40s Banded good mornings
Minute 3 – :40s Hallow rock hold
Minute 4 – :40s Superman hold

Posted on CFNE on 25 November, 2015

Strength
Bench press for max reps
Close grip @ 65%
Wide grip @ 70%
Standard @ 75%

3 Supersets of:
12 DB lateral raises
12 DB front raises
12 DB shoulder press

3x :
10 Crunches
12 Crossover crunches
14 Slow sit up (no ab mat)
16 Flutter kick
18 V-ups

 IMG_4870

REMINDER:
We will be closed on Saturday, December 5th, to encourage athletes to attend the CrossFit Yuma Throwdown.

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