CrossFit Off The Grid – CrossFit
Warm-up (No Measure)
GYMN: Hollow Body Lat Pull Downs (2 x 12)
Maintain a hollow and perform 2 sets of 12 pull downs. Experiment with band thickness.
LIFT: One Armed Dumbbell Rows (2 x 30 (15 each arm))
Perform 2 sets of 30 (15 each arm) dumbell rows. Use the same weight for both sets
LIFT: Side Dumbbell Raises (2 x 30 (15 each arm))
Keep posture and perform 2 sets of 30 (15 each arm) side db raises. Keep the same weight for both sets.
WOD: Bullfight (Time)
For time: 14 Min Cap:
30 Toes to Bar
30 Step out Lunges 45/25#
Scaling – hanging knee ups, candlesticks, v-ups, lunge weight, 350 Row