CrossFit Epiphany – CrossFit
Warm-up
3x
30 Double Unders/60 Single Unders
1 Length Inch Worm
1 Length Squat Walks
5 PVC Around The World’s (Each Direction)
10 Medball Squat Cleans
10 Plank to Toe Touches
Metcon
RX: Metcon (Time)
For Time:
21-15-9
Calorie Row
Deadlifts 185/135
Slam Ball Shoulder Toss 30/25
SC: Metcon (Time)
For Time:
21-15-9
Calorie Row
Deadlifts 135/95
Slam Ball Shoulder Toss 25/10
Extra Credit
6 Rounds of:
10 Seconds On, 2 Seconds Off of
Hollow Holds
Plank Hold
Bird Dog Left
Bird Dog Right
Post WOD Mobility
Group Stretch
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