
Strength
Warm up-
3 rounds-
5 Pull ups
Workout-
Lat pull down 15-12-10-10
Dumbbell rowing 3 x 10
Barbell rowing 3 x 10
Barbell Biceps curl 3 x 12
Reverse barbell curl 3 x 8
CrossFit
Warm up-
3 Rounds-
5 Broadjumps
10 Lunge walk
5 Situps
Skill-
DU’s practice
Conditioning-
For time-
100 DU’s
50 WallBalls
40 Ring Rows
30 Box Jumps
20 Burpees
10 Manmakers
100 DU’s
Categories: Conditioning, Strength, WOD