Prep
Ankle/knee mobility
3x
15 push ups
5 pull ups
3 Ring dips
Strength
Deadlift
5x3 @ 75% of 1rm
Conditioning
Kar-Dee-oh
10 min max row for meters
10 min max Burpees
10 min max 200m run
Recovery
Hamstrings
Low back twist
"Workout Of The Day" (and occasionally more) from CrossFit Pincher Creek will be posted here on a regular basis. Check in to see what the WOD is and let us know how YOU did.
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