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