Wednesday, July 11, 2018

Koda CrossFit

Strength:

A) 8 Min EMOM:
3-4 Back Squats @ 3/0/X/0 Tempo (65% 1RM)

B1) 3 x 7/7 Powell Raise
B2) 3X 7/7 DB External Rotation
B3) 3X 7/7 Banded High Knee March
*slow and controlled
B4) 3X 7/7 Side Plank Crunch w/1s Hold

WOD:

C) 21-15-9
KBS (American)
Box Jump Overs