Main – CrossFit

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M-1: Metcon (No Measure)

Activation warm-up
A1. GHD raises w/ PVC pipe. 3 sets of 10 reps.
A2. Scapular W-V band pulls. 3 sets of 10 reps.

M-2: Metcon (Weight)

Bent over rows – 5 sets of 3-5 reps. Rest 1 min
Try to increase weight over sets.

M-3: Metcon (AMRAP – Rounds and Reps)

14min AMRAP
10/8 cal row
10 Sumo DL Highpull 72/53 KB
100m run (performed as suicide sprints)

Record rounds and reps. Each cal is a rep. Each 10m run is a rep.

Categories: WOD

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