21909 Eastex Fwy, Humble, Texas 77339
info@uturncrossfit.com

Dodgeball

Dodgeball

Warm-up
200m Easy Run

30 Seconds Each:
Glute Bridges
Air Squats to Med Ball
Single Leg Glute Bridges
Med Ball Front Squats
Glute Bridge Walkouts
Med Ball Thrusters

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Weightlifting
Pausing Front Squat Complex
Build to a Heavy Complex:
1 Pausing Front Squat
1 Front Squat
Metcon
Metcon (Time)
10 Rounds:
15 Wall Balls (20/14)
200m Run

25 Minute Time Cap