Wednesday 3.29.17

 

CrossFit WOD

8RFR:
1 Min Bike for Cal
1 Min Rest
1 Min Row for Cal
1 Min Rest
1 Min 50’ Sprints
1 Min Rest

Optional Strength:
3-5x
8-12 Single Arm Dumbbell Press
16-20 Alt. Dumbbell Bicep curl
10 Dumbbell Bentover Row each side

Mobility:
10x flex & extend Banded Trailing leg each side
10x flex & extend Banded Posterior Chain Floss each side
90 sec Banded Overhead Stretch each side

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SWEAT

Ladder Workout: Complete 10 reps of each movement, then 20, and so on!
Climb up that ladder then Climb Down!

FOR TIME:
10.20.30.20.10
DB Snatches
Straight Arm Sit-Ups
Row for Cals
Burpees