Tuesday, April 16, 2019

Koda CrossFit

Strength:

A1) 4×5/5 DB Ext Rotation

A2) 4×5 Hips to Bar

B1) 4×5 Prone Snow Angels

B2) 4×5 Muscle-Up Transitions

WOD:

C) 17min AMRAP

12 Alt Hang DB Snatches

6 Burpee Box Overs (24/20)

30/30m 1Arm Farmers Carry

6 Burpee Box Overs (24/20)

Koda Jacked

A1) 3×5 Front Squats @5551

A2) 3×5/5 Split Stance RDLs @ 5551

B1) 3×7/7 Front Foot Elevated Split Squats

B2) 3×7 Jefferson Curls

C) EMOM for 12 (4 rounds)

Min 1: 10/10 Banded Single Leg Glute Bridge

Min 2: 10/10 Lateral Band Walks

Min 3: 30s Ring Plank