CrossFit Rift Valley

CrossFit Rift Valley – CrossFit

warmup (No Measure)

2′ run/bike/row

2-3′ squat therapy with a kb or dumbbell

3 rounds of:

10 step ups / box jumps / bjo

10 medball squat/ medball cleans/ medball g2oh

10 cat cows / boot strappers / reach thrus

back squat (de-load week) (Weight)

5×5 at 55-65%

should feel light

WOD (Time)

10-8-6-4-2

wallballs (20/14) (10′)

box jump overs (24/20)

cool down (No Measure)

couch stretch

pigeon/ figure 4

foam roll