WEDNESDAY CROSSFIT 05/16/18
A. Every 2:00 for 18 minutes (3 sets each)
-dumbbell death march x 20 steps
-side lying banded clam x :40 each side
-supinated grip bent over barbell row (Pendlay Row) x 8 reps @ 30X0
tempo
3 seconds down
no pause
explode up
no pause
death march-https://www.google.com/search?q=dumbbell+death+march&rlz=1C5CHFA_enUS593US599&oq=dumbbell+death+marc&aqs=chrome.0.0j69i57.3222j0j7&sourceid=chrome&ie=UTF-8
banded clam-https://www.youtube.com/watch?v=pExkeFBje7s
supinated row (Pendlay Row)-https://www.youtube.com/watch?v=6_D4VTSMONY)
B. Sport & Grind
3 sets for max reps of
:60 calorie row
rest 60 seconds
:60 burpees
rest 60 seconds
:60 calorie bike
rest 60 seconds
:60 wall ball shots
rest 60 seconds
partner up and alternate work/rest. score individual reps.
