Saturday 28th March 2015 - Workout Of The Day - CrossFit Widnes

Warmup Mobility

Plyo Movements and Active Stretching

WOD - CROSSFIT TOTAL

Back Squat 1RM

Shoulder Press 1RM

Deadlift 1RM

WOD 2 - For Time

9-5-7 reps of:

Deadlift

140/100kg (advanced)

120/80kg (intermediate)

100/60kg (beginner)

Then:

9-12-15 reps of:

Strict Ring Dips/Ring Pressups