WEDNESDAY CROSSFIT 07/03/19
SPORT & GRIND:
A. EMOM x 12 minutes (4 sets)
min 1) :30 bat wing rows
min 2) :20 KB overhead carry, each arm OR :30 wall walks + :10 nose to wall hold
min 3) :30 banded dead bug
BANDED DEAD BUG
GRIND:
B. EMOM x 12 minutes (4 sets)
min 1) :30-:40 ballistic block hops
min 2) :30 strict banded pull-ups
Min 3) :40 mini band Wall sit
BALLISTIC BLOCK HOP options:
1) hover over the block with one leg on each side. Jump both legs up to the blocks and both off at the same time.
2) hover over the blocks with one leg on each side. jump up and down with one foot at a time.
3) quick step ups.
Hold a slam ball during hops and/or wall sit for added resistance.
SPORT:
B. EMOM x 12 minutes (4 sets)
min 1) :30-:40 double unders
min 2) 2 rope climbs (no jump)
run
Min 3) :40 weighted wall sit (hold a kb goblet style)
