CrossFit Saturday

CrossFit Fortius East – CROSSFIT

WOD Brief and Group Warm Up

WOD BRIEF + GROUP WARMUP (0:00 – 10:00)

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Barbell Warmup

20 Seconds Good Mornings

20 Seconds Lateral Barbell Hops

20 Seconds Stiff Legged Deadlifts

20 Seconds Lateral Barbell Hips

20 Seconds Deadlifts

Deadlift (EMOM 15 Work to heavy triple)

“Bubba Gump” (Time)

3 Rounds:

800 Meter Run

30 Deadlifts (155/105)

30 Lateral Barbell Burpees

L1 400m Run, Light BB, 15 Lateral Burpees

L2 105/80

L3 as written