http://southhallcrossfit.com/wod/butt-warmer/
BUTT WARMER
December 6, 2018

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets

:30 Bike

10 Banded Pull Aparts

5 Frog Squats

5 Push Up 2 Pike

Weightlifting

Shoulder Press

70% x 3

80% x 3

90% x max reps

* In between sets, complete a set of 20 russian twists with the heaviest DB possible. (45/30lb.+)

Metcon

Metcon (Time)

40-30-20-10

Front Squats 75/55

7 Toes-To-Bar

40-30-20-10

Push Press 75/55

7 Toes-To-Bar
*RX+ is 95/65

* Goes like this…

Round 1:

40 front squats, 7 ttb, 40 push press, 7 ttb

Round 2:

30 front squats, 7 ttb, 30 push press, 7 ttb…

There are A LOT of reps on this today. Weight should be EASY, you should minimize the number of times you have to break it up. Lets have some FUN!

*18 Min

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