WODs

Blood Blank

By June 23, 2016 No Comments

CrossFit Off The Grid – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Weightlifting

LIFT: Front Lateral Dumbbell Raises (3 X 16 ( 8 each arm))

Weightlifting

LIFT: One Armed Dumbell Rows (3 X 16 (8 each arm))

Weightlifting

LIFT: Banded Good Mornings (3 x 10)

Metcon

WOD: Blood Bank (AMRAP – Rounds and Reps)

Partner WOD

15 minute AMRAP:

Row 1000m (10 Reps)

200 Double Unders

50 Lunges in place 45/25#
Scaling- Single Under, Lunge weight

Break up row how ever you want