Workout of the Day

September
29
2016

Hamstrings and Glutes

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Yoga tonight at 5:30pm.
Open gym tomorrow from 8:30am – 11:00am.
Team Wod at 9:30am.

Back Squat (4 x 4 all at same weight)

4 x 4 reps at 85% 1RM

Metcon (Time)

For Time:

30 deadlifts #185/135 mrx#135/95

30 oh lunges #45/35

30 double unders

20 deadlifts

20 oh lunges

40 double unders

10 deadlifts

10 oh lunges

50 double unders

18 min time limit

new people:

20 dl

20 lunge

30 singles

15 dl

15 oh lunges

40 singles

10 dl

10 lunge

50 singles

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