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Thursday, January 21 2016


CrossFit Farragut – CrossFit

A): Pendlay Row (3 sets across of 5 reps)

B): Good Mornings (3 sets across of 10 reps)

Metcon (No Measure)

4-5 Rounds NOT for Time:

Max set of Strict Ring Dips (sub 5 Ring Negatives)

6-12 GHD Sit-Ups

Moderate set of Strict HSPU (sub 20 second hold + 3 Negatives)

5 Broad Jumps Max Distance

5 Power Box Jumps for Height

:30 seconds max meters on ERG (rower)

Finisher

(If time permits)

5 minutes of shoulder mobility/recover with bands, LaX ball.

If there’s still time, accumulate 2 minutes in bottom of OHS position with empty barbell…or you can do this later this week :-)


Categories:WOD


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