Strength
Warm up-
3 rounds-
10 push ups
Strength-
Dumbbell Bench press 3 x 10
Dumbbell decline bench press 3 x 10
Dips 3 x 10
Dumbbell overhead single arm extension 3 x 10
Skull crusher 3 x 15
CrossFit
Warm up-
400m Run
3 rounds-
5 push ups
5 Situps
5 Ring rows
5 Broad jumps
Conditioning-
For time-
800m Run
50 Push ups
50 Situps
50 Jumping Lunge
50 Ring Rows
800m Run
Demo video-
Categories: Conditioning, Strength, WOD
mohammed: 21 mins 30 sec