CrossFit Off The Grid – CrossFit
Warm-up
Warm-up (No Measure)
Coach’s Choice
Lift
GYMN: Hollow Body Lat Pull Downs (3 x 10)
Maintain your hollow and perform 3 sets of 10 pulldowns. Experiment with band thickness.
LIFT: One Armed Dumbbell Rows (3 x 12 (each arm))
Perform 3 sets of 12 DB rows with the same weight.
LIFT: Front Dumbbell Raises (3 x 12 (each arm))
Perform 3 sets of 12 DB front raise with the same weight.
Metcon
WOD: Light Up (Time)
7 Rds for time: 18 Min Cap
7 Toes to Bar
9 Burpees
60m Shuttle Run
Scaling – hanging knee ups, candlesticks, v-ups, no push-up burpees, 100m row
Extra Work
XTRA: Dumbbell Curls (3 x 14)
XTRA: Reverse Dumbbell Fly (3 x 14)
Chest down on a bench
