Author: Crystal

Two men face each other and raise their fists in front of a crowd and bright lights directed skyward.

Part 1

Bulgarian split squats* 12-12-12-12
Snatch deadlifts with shrug 12-12-12-12
Rest 2 minutes between sets

*For the split squats, alternate front/back leg elevated

Part 2

4 supersets of:
12 barbell cossack lunges
12 single leg kettlebell RDL’s
12 barbell roll-outs
12 strict toes-to-bars
Rest 90 seconds

 The #204Open details and early team rosters have been announced. Recruiting starts now. Click button below to find out more.

 

I Want to Have Fun in the #204Open

A line of athletes perform a warm-up with kettlebells and dumbbells at CrossFit 204 in Winnipeg.

A line of athletes perform a warm-up with kettlebells and dumbbells at CrossFit 204 in Winnipeg.EMOM x 4 sets:
Minute one: 10 RDL + bent-over row (1 rep is 1+1)
Minute two: 10 curtsy step-ups + lunge

Rest 2 minutes

EMOM x 4 sets:
Minute one: 10 single arm landmine thrusters (5 per)
Minute two: 10 landmine twists

Rest 2 minutes

EMOM x 4 sets:
Minute one: 3-5 wall walks
Minute two: 10 barbell hip thrusts

3 sets:
12 heavy dumbbell shrugs
12 rear delt flies
Rest 60 seconds

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