5 rounds for time of:
31 Wall balls 20lbs
12 Deadlifts 185lbs/155lbs
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2104 Harvell Circle
Contact Us at bucrossfit@gmail.com
Bellevue NE 68005
Contact Us at bucrossfit@gmail.com
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DAILY WARM UP
Moving across the floor
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push Press
15 Push Jerks
15 Sit ups
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push ups
15 Pull up
15 Shoulder Press15 Push Press
15 Push Jerks
15 Sit ups
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4 comments:
22:22 155lb 20lb wall ball 2 rounds and 3 rounds of 14lb wall ball
13:12 rxd
Mike it was great to work out with you again. Always enjoy that competition. Good luck with the tourney and see you next week.
23:34 135lb 20WB
13:55 rxd
Nate good job, enjoyed the workout as well. I will get you next time.
See you next week.
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