Strength
Warm up-
3 rounds-
5 inverted rows
3 chin ups
Workout-
Pull ups 5 x 3
Barbell Rowing 4 x 8
Dumbbell Rowing 3 x 10
Straight arm pull down 3 x 10
Preacher curl 3 x 10
Hammer Curl 3 x 10
CrossFit
Warm up-
400m Run
3 rounds-
5 Squats
25m Bear crawl
Conditioning-
Karen
For time:
150 wall-ball shots
Men: 20-lb. ball to 10-ft. target
Women: 14-lb. ball to 9-ft. target
Video demo-
Categories: WOD