WEDNESDAY CROSSFIT 01/02/19
SPORT:
A. Romanian Deadlift (RDL) (4 x 5 @ 40X0)
B. Helen
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
GRIND:
A1. Band Resisted Single Leg Romanian Deadlift 3 x 8 (each side)
superset with strict pull-ups
A2. Pull-ups (3 x 8)
choose a pull-up method that allows you to do 8 strict reps. They do not have to be unbroken.
banded
barbell pull-ups
ring row
B. EMOM x 12 minutes
All 4 sets at each station before transitioning
bike sprint for calories x :30
battle ropes x :15 work,:15 rest, :15 work
sandbag bear crawl pull-through x :40
