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CrossFit Ktown – CrossFit

A): Back Squat (5×5 HAP – final session)

B1): Alternating DB Hammer Curl (10-10-10-10-10 ea arm)

B2): Banded Tricep Pulldown (10-10-10-10-10)

C1): Standing Single Arm Banded Press (6-6-6-6-6)

C2): Straddle Banded Row (6-6-6-6-6)

Seated in straddle, row a thick band to the chest pulling elbows back behind torso.

D): Metcon (No Measure)

50 windshield wipers

40 alt hanging knee raises

30 strict alt single leg T2B

20 v-ups

10×10 sec alt side plank

XTRA): Metcon (Calories)

Assault bike:

20 sec hard

40 sec walk rest


Score is total calories. Must come off bike during rest.

By | 2017-09-06T19:16:22+00:00 September 6th, 2017|WODS|0 Comments

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