Saturday 12.23.17 CrossFit

Metcon

“Fight Gone Bad”

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps),  75#
Box Jumps, 20″  (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Intent: Benchmark workout that is intended to be done with light loads. The goal here is to stay consistent as this is a high-rate of muscular deterioration type workout. Go light.

$ Out

Band Volume Accumulation:
50 Banded Hammer Curls
100 Single arm banded pushdowns (50 each)
10s Banded Pallof Iso Hold on each side after each set of Hammer Curls/Pushdowns
By | 2017-12-07T12:53:28-05:00 December 22nd, 2017|WOD|Comments Off on Saturday 12.23.17 CrossFit