Strength
Warm up-
3 rounds-
5 hand release push ups
25m bear crawl
Strength-
Bench press 5-5-3-3-3
Incline dumbbell bench press 8-8-6-6
Weighted dips 5 x 5
Triceps push down 3 x 12
Dumbbell extension, seated 3 x 10
CrossFit
Warm up-
400m Run
3 Rounds-
5 Squats
5 push ups
5 situps
5 ring rows
Conditioning-
For time-
200m Run
50 Situps
200m Run
40 Kettlebell swings
200m Run
30 Goblet Squats
200m Run
20 Hand release push ups
200m Run
10 Pull ups
Demo Video-
Categories: WOD