Thursday, October 1, 2020

Koda CrossFit

Strength:

A) 15min EMOM

Min 1: 30s Cal Row

Min 2: 30s Plank Hold

Min 3: 20/20m Bottoms-Up KB Waiter’s Walk

B)5×2 Back Squats, start at 50% & build to heavy but CRISP set

WOD:

C) 5x120m “Bottoms Up”

40m build, 40m Race Pace, 40m slow down… walk back