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Wednesday CrossFit


Wednesday CrossFit

CrossFit Danbury – CrossFit

1: Warm-up (No Measure)

500 Meter Row (slow) or 15 Calorie Bike (slow) into…

3 Rounds:

5 Prisoner Squats

10 Spidermans

15 AbMat Sit-Ups

:20 second Samson Stretch each side

2: Metcon (Weight)


Build to a Heavy Set of 3
*This in not a max, just a heavier effort

3: Metcon (No Measure)


Not For Time:

15-12-9-6-3 Romanian Deadlifts

15 Abmat or GHD Sit-Ups after each round

*only do GHD if you have experience with the movement
You choose the load for the Romanian deadlifts, and build in each round. Start at 30% of your 1RM Deadlifts (regular), and steadily build by feel. The final set of three repetitions should not be a heavy effort, but a moderate one.

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