Strength
Warm up-
3 Rounds-
5 Dumbbell Rowings
5 Good morning
Workout-
Lat pull down 3 x 10
Seated Rowing 3 x 10
Kettlebell Deadllifts 4 x 10
Chin ups 3 x 10
CrossFit
Warm up-
3 rounds-
2 walk walks
5 Ring rows
5 Dumbbell Push press
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
Demo Video-
Categories: Conditioning, Strength, WOD
Crossfit – 5:08 Total time
45 second on hand stand and static hold
10 Dumbbell shoulder press
10 Pull ups (last set were assisted)