Saturday, February 16, 2019

Koda CrossFit

Strength:

A1) 5×2/2 Split Jerk (ea leg)
A2) 5×5-10 Pike Ups on Rower

WOD:

B) Helen Practice – 3 Rounds
Run 400m
Rest 1 min
21KBS
12 Pullups
Rest 1 min

JACKED:

A1) 4×6 BB Good Mornings (3111)
A2) 4×6/6 Clamshell Plank
(1s hold at the top)

B) 5min EMOM: 2 Front Squats (51X1)

C) 10min EMOM
E: ME Goblet Walking Lunges in 30s
O: 30s Wall Deadbug

D) Accumulate 90s of side planks on each side