Crossfit/strength 45:00 [4]
Warm-up 1 (Athletic style)
1 set x 10 ea Ankle circles
1 set x 10 ea Leg raise side way (Hip focused)
1 set x 10 ea Glute bridge
2 sets x 4 3 breaths ea Lateral line stretching
1 set x 4 ea Quad thoracic spine rotation - 1 leg abduction
A: Romanian Deadlift
8-8-8-8-8 105-155-155-155-105
@70%
WOD
B: Metcon (Time)
50-40-30-20-10 reps for time of:
air squats
Box step ups 20"
With 14# vest