Monday’s WOD April 27th

IMG_20150425_112001Warm-up: (all classes get there 10 minutes before class):

3 Rounds:

5 Pull-ups

10 Push-ups

15 Air squats

100 M Run

 

BootCamp:

For Time:
Walking Lunge, 50 m
— then —
3 rounds of:
10 Push-ups
10 Double Unders
— then —
Walking Lunge, 50 m

 

CrossFit:

Strength and Skill Day

Focus: Upper body strength for pull-ups, muscle-ups!

Super Set #1:

  1. 10 Strict Pull-ups
  2. 10 Strict Ring Dips

**3 rounds, alternate A and B

 

Super Set #2:

  1. 10 Bent over Barbell Rows
  2. 10 Bench Press

**3 rounds, alternate A and B

 

Super Set #3:

  1. 10 Barbell Bicep Curls
  2. 200 M Row Overhand + 200 M Row Underhand (ARMS ONLY)

**3 Rounds, alternate A and B

 

Conditioning:

5 Shuttle Sprints

(end to start of rig and back, end to end of rig and back, end to end and back)

 

Cool Down (all classes)

Band Mobility