Warm up: Go through movements
200ft OH Lunge (1 arm w/ DB) 50/35
50 Step ups w/ 1 DB 50/35
50 Strict HSPU
200ft HS Walk
Then…@12 on the clock start 15 min EMOM
1. 10 Deadlifts
2. 20-30 Box Jumps
3. 1 min Shoulder taps
This gym is AMAZING! … I have not felt as strong as I do today since I was in my teens and was working out daily. Thank you CFVOM!
VOM Cross Fit has been the greatest gift to me. I wish I could gift the tallents of the trainers at my gym to everyone. They are unbelievable!
Amber W., Sonoma
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