Press, Pull, Crunch…

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CrossFit WOD – IMG_0601
1. Skill Test: 400m sprint

2. WOD
Strict Press

  • 1-1-1-1-1

Weighted Pullup

  • 3-3-3-3-3

3. Core Ca$hout
3 rounds for quality movement:

  • 10 Hip-Back Combo Extensions (Hip Ext only for any who have not tested through capability of Hip Ext and Back Ext separately)
  • 20 GHD Situps
  • 30 Hip Extensions
  • 40 Abmat Situps

IMG_0606Strength Focus WOD –IMG_0608
Back Squat

  • 5-3-1-1-1-1

COMP SQUAD EXTRAS
10-9-8-7-6-5-4-3-2-1

  • Strict Press, 95/65
  • Strict C2B Pullup

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IMG_0550 IMG_0555 IMG_0565
IMG_0570 IMG_0573 IMG_0584

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