16-12-15

 

CrossFit WOD

Bench Press 3×8
Weighted Pull-Up 3×8
* superset

8x
Assault Bike Intervals:
20 Sec Bike
10 Sec Rest
20 Sec Pull-ups
10 Sec Rest

*Tabata style.

Accessory:
2×10 Banded Face Pull
2×20+ Banded Tricep Ext.
and/or
EMOM5
1-5 Ring Muscle Up

Mobility:
Banded Overhead
Couch Stretch
Pigeon