Wednesday – January 27, 2016

Posted: January 26, 2016 by CrossFit NE Georgia in Workouts

CrossFit NEGA – CrossFit

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Weightlifting

Front Squat (3×5)

Start @ ~70% of your 1RM

Metcon

Metcon (Time)

21-15-9

Calorie Row

GHDSUs

Banded Good Mornings
RX+

21-15-9

Calorie Row @ #10

Weighted GHDSUs #14/#10 WB

Weighted Good Mornings #65/#45

***Focus on FORM not SPEED on GM***

(Coaches will take the weight away from you if form is compromised)

Remix

21-15-9

Calorie Row

AbMat Sit-Ups

Good Mornings w/ #15 or PVC pipe (try banded good mornings)

Cash-Out

Metcon (No Measure)

21-18-15-12-9-6

L-Sit Hold (seconds)

Weighted Hip Ext.

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