Monday, April 12, 2021

Koda CrossFit

Strength:

A) 15min EMOM

Min 1: 5-10 Strict Pull-ups (tempo)

Min 2: 5/5 Front Rack Step Ups

(Get HEAVY)

Min 3: 5 Hollow Body Shoulder Extensions (5s eccentric)

WOD:

B)4 sets, start every 5min

10 Rower Facing Burpees

21/15 Cal Row (Sc:15/9)