11-10-16 CrossFit Return, Douglas, Cork

A 24mins

4 x Pause Front Squats ( 4 Seconds)

8 x Tempo Push Ups + 30 sec Plank hold on Palms after last rep

4 RDL’s E/L No Weight

rest 90 secs

B 7 Rounds (11min CAP)

7 Bar Hop Burpees

7 Thrusters (40/30)

7 T2B / K2E / Leg Raises

C 3 Rounds

Couch Stretch 30 secs E/S

5 Deadbugz E/L

10 Glute Bridge