WOD

Wednesday 4-17-19

Announcements

Level- 1 Seminar April 20th-21st; ALL Classes will be off-site!

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. Mobility:

pec smash 1:00/side

shoulder opener 1:00

shoulder set 1:00/side

ii. 3 sets:

15 Banded Pull Aparts

:15 active hang

10 Goblet Squats w/ light KB

Strength

Minutes 15-30

A1: Close Grip Bench Press (5-5-5-5-5)

Hands 18″ apart
All sets at the same weight

A2: Single Arm Dumbbell Row (8-8-8-8-8)

Super Sets A1 and A2

Rest 2-3 Mintues between sets.

Conditioning

Minutes 35-55

B: Metcon (No Measure)

20 Minutes EMOM

Station 1: Hammer Curl 20 Reps (10 each arm)

Station 2: Push-up 5-10 Reps

Station 3: Ring Row

Station 4: Rest

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