Friday, June 19, 2015

Mac knocking out the DU's!!
Arm/Leg Swings
2x10 of:
Shoulder Dislocates
OH Walking Lunge (use pvc)
Ab-mat Sit-ups
      
WOD
CrossFit Games Open 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (M 24"/ F 20" box)
12 Push press (M 115 lb / F 75 lb) Push Jerks and Split Jerks are allowed
9 Toes-to-bar

PMOD
5x300m Row, 1:00 rest
Goals
Men: under 1:00 for all sets
Women: under 1:10 for all sets
Set the rower to countdown from 300m and post the meters for each round.

No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.