Friday, November 4
WOD
There are still 2 more spots for the upcoming deadlift seminar with powerlifting Coach Lori on Sunday, November 6th at 10am! Cost is $35. Follow link to register: https://crossfitmva.pike13.com/courses/293662
Warm up:
5 Inchworm pushup
8 Spiderman lunge w/ twist
10 Scorpion
10 Wall slides
12 Step-up
10 Scales
8 Burpee
6 Weighted step-up
Warm-up bench press
WOD:For quality
Every 2 minutes for 20 minutes (10 sets)
5 Bench press
10 DB weighted step up (2 DB’s, 20/18″)
This is a strength WOD, take your time and go heavy!
Mobility:
1:00 Twisted cross
1:00 Lizard
