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Thursday, April 4, 2019

2019 April 3
by bk

Announcement!… Due to the bridge run, the gym will be closed this Saturday. Go get your run on from MP to downtown! Have a fun and sweaty time for those who are running it!

Warmup:
Row 90 seconds
15 banded pull aparts
banded lat stretch

EMOM in 7 minutes:
max rep strict pullups in 18 seconds
-rest 42 seconds

then…

3 sets: (superset, movement 1 then movement 2, back and forth)

(movement 1)
8 supinated barbell low row
-pull to below belly button
-speed on the way up
-pause 1 second
-control on the way down

(movement 2)
1-arm overhead dumbbell carry, down and back (each arm)

then…

3 sets:
6 I’s
6 Y’s
6 T’s
12 floor angels

then….

For time:
Bike 40/30 calories
70 abmat situps
35 toes-to-bar

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CrossFit Integrity, Charleston, SC

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  1. Luciana Marcial-Vincion permalink
    April 4, 2019

    EMOM: 1 strict pullup and 3 ring rows each round
    Barbell: #55 Dumbbell: #20
    WOD: 11:00 Rx

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