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WODs

Light Up

By October 14, 2016No Comments

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