Strength
Warm up-
4 Rounds-
5 Ring Rows
3 Chin ups
Workout-
Feet Elevated Ring Rows 3 x 8
Barbell Rowing 3 x 10
Lat Pull BTN hold 4 x :30
Alternate Biceps curl 3 x 10
EZ bar biceps curl 3 x 10
Crossfit
Warm up-
3 Rounds-
5 Squats
5 Push-ups
Broad Jumps
Conditioning-
7 Rounds for time-
10 Wallballs
10 Burpee box jumps over
Demo video-
Photo by Jesper Aggergaard
Categories: Conditioning, Strength, WOD