21-3-16 Monday, CrossFit Return,Douglas, Cork
G1
A 5 Rounds
6 x Back Squat
rest 30 secs
10 x Glute Bridge
rest 30 secs
Max Pull Ups/5 x Negatives/ Max Holds + 10 ring rows
Rest 90 secs, mobilise.
G2 Back Squat (Deload)
Superset with 10 x Light KB RDL
rest 60 secs
Max Pull Ups /6-10 Weighted Pull Ups/6-10 Tempo Pull Ups
Rest 90 secs, mobilise
B WOD For time (11min cap)
3 Lane Runs
6-1-6
Thrusters 50/35
Bar Hop Burpees
3 Lane Runs
Finisher: Stretch out