Strength
Warm up-
3 rounds-
5 inverted rows
5 push ups
Workout-
Pull ups 3 x ME
Push ups 3 x ME
db rowing 3 x 5
db Bench Press 3 x 5
Seated closegrip pull down 3 x 10
Inclined db press 3 x 10
Crossfit
Warm up-
3 Rounds-
Bear Crawl
7 Ring Rows
5 Push ups
Conditioning-
4 rounds for time of:
60-second handstand hold
60-second static hang
15 dumbbell shoulder presses
15 weighted pull-ups
Men: Use 2 50-lb. DBs for presses, 1 for pull-ups
Women: Use 2 35-lb. DBs for presses, 1 for pull-ups
Video demo-
Categories: Conditioning, Strength, WOD