HIGH BAR BACK SQUATS
DYNAMIC WARMUP
Row 500m
Mobility
Burgener Warmup (45#/33#/22#)
3x PSB, 3x OHS
3x HHS, 3x MTS
STRENGTH WOD
High Bar Back Squat
1 – 1 – 1 – 1 – 1 – 1 – 1
Beginners Do: 5 – 5 – 5 – 5 – 5
METCON WOD
5 rounds for time of:
- 5 Thrusters (135#/95#)
- 7 Ring Dips
- 20 Double Unders
CUTOFF = 11 minutes
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Call Now to Enroll in On Ramp!
Are you ready to start training at CrossFit 580? The 6 On Ramp Sessions are specifically designed to prepare active, healthy individuals for our ongoing group WOD classes. On Ramp sessions meet weekly at the following set days and times: Saturday and Sunday 11am-12 noon; Tuesday and Thursday 11am-12 noon and 7:30pm-8:30pm
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Nutrition and Mobility WOD Links
