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Friday, 6/21/2019 CrossFit Workout

Warmup - KB warmup, stretching

Strength - A1) KB 1-leg RDL - 35/12, 44/12, 53/12 (ea leg)
A2) Waiters' Carry - 50/60m, 60/60m, 70/60m (ea arm)

Conditioning - 3 rounds
200m run
10 lateral box stepovers 24"
10 Russian KB swings 53#
10 goblet squats 53#
5:17

Extra - B1) Feet elevated hip bridge - 20x3
B2) GH raises - 10x3

C1) DB hammer curls - 25#10x3
C2) Banded tricep extentions - 10x3

Lots of work today, hopefully will not be too sore to swim well tomorrow!