8 years strong!

Joyce Holley
May 15, 2020
Claire Dunphy
May 19, 2020
Show all

CrossFit Siege – CrossFit

Warm-up

2 Rounds

:30 Jumping Air Squats

:30 inch worms

:30 Split Squat R

:30 Split Squat Left

:30 Shoulder Taps

:30 REST

New Section

4 Rounds

:25 Sec Glute Bride

:10 Sec Rest

4 Rounds

:25 Sec DB Step Ups

:10 Sec Rest

4 Rounds

:25 Sec DB Curtsy Lunge

:10 Sec Rest

Metcon (Time)

50 S/A DB Thrusters

50 Alt DB Rows

50 Push ups

50 FR DB Lunges

50 S/A DB Deadlifts

**EMOM 3 Burpee Kick Backs** (no push up)

DB RX 50/35

Barbell RX 95/65

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