WOD

Thursday 12-6-18

CrossFit Reaction – CrossFit

Warm-up

Bench Warm-up (No Measure)

i. Pec and Shoulder lax ball smash

ii. 2×10

Scap Push Ups

Scap Pull Ups

iii.EMOM x 4:00

Even: 40sRow or Run EZ

Odd: 40sSquat Hold

Strength

A: Bench Press (20-20-20-20-20)

Feel the burn!

Conditioning

A: Metcon (Calories)

10 Minutes EMOM

Row 30 secs on

Rest 30 secs off

Rest 1 Minute

10 Minutes EMOM

Bike 30 secs on

Rest 30 secs off

Score=total Kcal for all sets.

Accessory Work

Metcon (No Measure)

3 sets:

10 Pallof press/ side

10 Get-Up Sit Ups

Related Post
Comments

Leave a Reply

Your email address will not be published. Required fields are marked *