CrossFit Ktown – CrossFit
A1): DB Bench Press (9 moderate sets of 3 – 3 sets wide, 3 norm, 3 narr)
3×3 elbows wide palms forward
3×3 normal
3×3 elbows narrow palms facing
Hustle through (15ish working minutes)
A2): Pendlay Row (9 sets of 3)
Pract: Metcon (No Measure)
Coach-led warm-up and skill session
B): Metcon (4 Rounds for time)
750m row @ 2k pace
Walk rest 3 min
x4
XTRA): Metcon (No Measure)
Ring dip support leg raises: accumulate 50
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