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CrossFit Ktown – CrossFit

A1: Standing DB Arnold Press (5-5-5-5-5-5)

A2: Straddle Banded Row (6×5 HAP)

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

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 (Practice):

800m row

5 sets of 5 HSPU + 10 alt. pistols

Every 100m of the row counts as 1 rep. A full 800m row equals 8 reps. One round of the AMRAP equals 83 reps.

GUT: Metcon (Time)

Accumulate 60 seconds in side star plank on each side. Score elapsed time required to complete.

By | 2018-12-06T15:01:12+00:00 December 4th, 2018|WODS|0 Comments

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