1.09.18 - OPC

1.09.18

Orange Park CrossFit – CrossFit

Warm-up

3 RDS

8 Plank DB rows

8 Russian DB swings

Mobility

T-Spine & Lats

SKILL/ STRENGTH

Pendlay Row (5×5)

*Bar touches floor b/w reps, 80% 1RM

Metcon

Metcon (Time)

6 Min Cap

10-1 descending ladder

Ball slams 30/20

1 RC (2:1 rope pulls OR 8 ring rows)

–3 min REST–

Metcon

Metcon (Time)

6 Min Cap

1-10 ascending ladder

KBS 55/35

Plank rows 45+/25+

Leave a Reply

%d bloggers like this: