WEDNESDAY CROSSFIT 09/12/18
A. Every 3 minutes, for 9 minutes complete:
12 glute bridges + 8 pallof presses (each side)
fat bar or standard bar weighted bridge
B. “Wild Belle”
With a partner, alternating exercises, complete 4 rounds each of:
18 Wall ball shots
12 cal row
9 burpees over the box
Jump or step over the box
example:
partner A- 18 wb shots
partner B- 12 cal row
partner A- 9 burpees
partner B- 18 wall ball shots….
RX+ 5 rds each- MUST COMPLETE 4 ROUNDS IN 16 MINUTES TO MOVE ON TO ROUND 5.
