Saturday, June 1, 2019

Koda CrossFit

Strength: 

A1) 5X 5/5 Powell Raise @ 30X1
A2) 5X 5/5 Lateral Step Ups
A3) 5X 3 Snatch Balance

WOD:

B) Partner WOD – 4 rounds – Conga Line Style
Row 30/20 Cals
20 Burpee Step Overs (24/20)
20 Inverted Rows

JACKED:

A1) 4x 8/8 Goblet Lunges – BUILD
A2) 4×20-30s L-Sit/Tuck on parrallettes
A3) 4×10/10 Single Leg Glute Thrust

B) 4×4 OHS @ 3311 Tempo

C) 3 rounds for time
Row 1K/700m
10/10 1Arm DB Push Press (50/35)
Sled Push 50m (heavy but no stopping)
Rest 1:00