Friday WOD

FRIDAY CROSSFIT 08/03/18

SPORT & GRIND:

Single Arm Dumbell Press 3 x 8-10 (each arm)

complete seated
use db or kb

SPORT:

TABATA

8 SETS (4 MIN) EACH EXERCISE
:20 WORK
:10 REST
1 MINUTE TRANSITION

KB SINGLE ARM CLEAN
KB SINGLE ARM SNATCH
KB SINGLE ARM OVERHEAD LUNGE
DEADBUGS OR HOLLOW HOLD

Work the same arm for the full :20 if possible
MAYBE YOUR COACH WILL PLAY TABATA SONGS TO MAKE IT MORE ENJOYABLE 🙂

DUAL KB SIT-UP

SUB FOR DEADBUG IF DESIRED

GRIND:

TABATA

8 SETS (4 MIN) EACH EXERCISE
:20 WORK
:10 REST
1 MINUTE TRANSITION

SINGLE ARM RUSSIAN SWING
KB SUMO DL HIGH PULL
GOBLET LUNGE, ALT.
DEADBUGS OR HOLLOW HOLD

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John Doe
John Doe

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John Doe
John Doe

nulla sociosqu pretium torquent enim quisque phasellus urna malesuada quam, curae posuere lectus gravida feugiat aptent vitae fringilla

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Saturday
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Sunday
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