Workout of the Day

September
22
2016

All of the Rest

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Yoga tonight at 5:30pm.
Open gym tomorrow from 8:30am – 10:30am.
Team Wod at 9:30am.

I will probably open gym on Sunday for an hour or so around 5:00pm for us to redo comp wods but will be open for you to workout.

Warm-up

400m run

10 alt one leg stiff leg deadlifts bodyweight

15 goblet squats

Bench Press (3 x 5 reps 80-85% 1rm)

Metcon (AMRAP – Reps)

0-5 minutes performing following:

50 wall ball #20/14 buy in, then:

Me reps of:

12 deadlifts #185/135 mrx #155/105

12 burpees over the bar

rest 2 min, then:

7-11 minutes:

35 wall ball buy in, then:

ME reps of:

9 Deadlifts #225/155 mrx#185/135

9 otb burpees

rest 1 min, then:

12-15 min:

25 wall ball buy in, then

Me reps of:

6 deadlifts #275/185 mrx#205/165

6 otb burpees

score is total reps of deadlifts and otb burpees after wall ball

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