Monday, November 2, 2020

Koda CrossFit

Strength:

A1) 3 x ME Back Squats in 30s @ 55% of 1RM

A2) 3 x 8/8 DB Plank Passes

B1) 3 x 20 Weighted Hip Thrusts

HEAVY! 1s Pause at the top

B2) 3 x 1.1.1 Hips to Bar

WOD:

C) 8 Rounds Partner WOD

”Alternating Rounds”

8 Burpee Box Overs (24/20)

Bike 800/600m

5/3 Burpee Bar MUs