*** WOD 12/06 ***
WARM-UP
a. General warm-up
b. 2 SETS
10 Scapular push-ups
10 m Single arm OVH walk / côté
15 side plank rotations / côté
STRENGTH
4 SETS
10 Dumbbell floor press @ Tempo 21X1
* rest 30” – 45”
4 – 6 Strict pull-ups / ring row
*’rest 30” – 45”
8 – 10 Three point DB row / côté @ Tempo 31X1
*Rest as needed b/w sets
MET-CON
AMRAP 11:00
2 Rope climb
15 Abmat sit-ups
16 Alternating Front rack DB lunges @2×22,5/15kg
Categories: Crossfit