Thursday, June 13, 2019

Koda CrossFit

WOD:

A) 15min EMOM
Min 1: 20-30s Supinated Bar Hang
Min 1: 10/10 DB Suitcase RDLs
Min 3: 10/10 Plank Shoulder Taps

B) Aerobic Row Test
in 60s: Row 5/10 Cals
Rest 30s
*increase by 1 Cal every min
as long as possible
*score is total rounds

JACKED

A1) 12,10,8,8 Double DB Bicep Curls
rest 15s
A2) 5x20s ME Banded Bicep Curl
Rest 90s

B) 5×2 Pullup Negatives
10s negative with 5s between rest
REST AS NEEDED between sets

C) Core Work – 12 min EMOM
Min 1- 30 sec hollow rocks
Min 2- 30 sec superman hold
Min 3- 30 sec hanging knee raise hold