Time to work

Posted: 08/21/2016 in CrossFit Trainers, Uncategorized, WOD
Tags:
warm-up

2 rounds

5 lateral box step ups

5 plate goblet squats (arms extended)

10 groiners (mountain climbers with hands going outside of the feet)

6 sumo inch worms ( no push up)

strength 

Back squat (all reps on the 2 min)

8 total sets

5×50%

3×60%

3×70%

3×80%

1×90%

1×90-95%

5×70-80%

5×70-80%

WOD

“Jackie”

Fot time:

row 1,000m

50 thrusters 45/35

30 pull-ups

strength accessory 

3 super sets

10 DB bench press

10 DB lateral raises

10 DB rear delt raises

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