Main – CrossFit

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Main WOD

Metcon (No Measure)

Aerobic recovery

Competition WOD

Metcon (No Measure)

Aerobic recovery


SW-A: Parallette Push Ups (3 x Max Reps)

Feet on ground.

SW-B1: Close Grip Pull Ups (4 x 6)

Pull up where your body is perpendicular to the bar (standing sideways to the bar instead of facing). Grip where palms are facing each other.

SW-B2: Band Pull Aparts (4 x 12)

SW-C: Shoulder Press (4 x 8)

SW-D1: Snatch Grip Shrugs (4 x 7)

Strict shrug with snatch grip.

SW-D2: Lying Tricep Extensions (4 x 7)

Use BB or DB.

SW-E: Grip 4orce Farmers Walk (3 sets of equal distances.)

Using the black Grip 4orce grips.
Use a weight that allows you to get 30-50 m.

Categories: WOD