WODs

Bullfight

By September 27, 2016No Comments

CrossFit Off The Grid – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Gymnastics

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

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

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.

Metcon

WOD: Bullfight (Time)

For time: 14 Min Cap:

30 Toes to Bar

30 Step out Lunges 45/25#

200m Run

20 T2B

20 Lunges

200m Run

10 T2B

10 Lunges

200m Run
Scaling – hanging knee ups, candlesticks, v-ups, lunge weight, 350 Row