Change out

Posted: 08/28/2016 in CrossFit Trainers, Uncategorized, WOD
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Warm-up

2 rounds

10 lateral box step ups (5 each leg)

10 DB push-up+ DB row

5 plate goblet squats (arms extended)

10 groiners  (mountain climber, with feet by hands)

Strength 

Back squat (Every 2Min)

4×50%

4×60%

2×70%

2×80%

2×90%

4×75-80%

4×75-80%

WOD 

10-9-8-7-6-5-4-3-2-1

Bench press (BW)

Advanced -6 Chest to bar pull-ups after each set

RX – 8 pull-ups

Extra 

3 sets 20 banded lat pull downs

(attach a light band to a bar and thread a

PVC pipe through the other side, stand back 5 ft.

and pull the pipe to your hips).

 

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