FRIDAY WOD March 9, 2018

8
Mar

FRIDAY WOD March 9, 2018

CrossFit WOD
PERFORMANCE

A.
Four sets of:
Deadlift x 5 reps @ 70% of 1-RM Deadlift
(open your hands and reset at the bottom of every rep)
Rest as needed

B.
Three rounds for time of:
400 Meter Run
20 Toes to Bar
40 Walking Lunges with 24/16 kg KBs or DBs

 

 

 

 

CrossFit WOD
FITNESS

A.
Every 90 seconds, for 18 minutes (3 sets):
Station 1 – Banded Leg Curls x 20 reps @ 1010
Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010
Station 3 – Single-Arm Dumbbell Row (Left) x 6-8 reps @ 2111
Station 4 – Single-Arm Dumbbell Row (Right) x 6-8 reps @ 2111

B.
Three rounds for time of:
400 Meter Run
10 Strict Toes to Bar or Hanging Leg Raises
40 Walking Lunges with KBs or DBs