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Tuesday, February 12, 2019

2019 February 12
by bk

Warmup

2 sets of:

For 3 minutes…
Row 1:45
15 pushups
PVC passthroughs/dislocates in the remaining time

Strength

4 sets of:
8 bench press
8 supinated barbell low row

For Bench Press:
-control on the way down
-pause 1 second at the chest
-speed on the way up
-go by feel
-may add weight between sets

For Supinated Barbell Low Row:
-supinated grip
-pull to belly button (or lower)
-speed on the way up
-pause 1 second at belly button (or lower)
-control on the way down
-go by feel
-may add weight between sets

Metcon

For time:
Row 500m
10 box jump (24in/20in)
Row 750m
15 box jump (24in/20in)
Row 1000m
20 box jump (24in/20in)

Core Development:
100 hollow body rock (partition as needed)

Post loads and time to comments

CrossFit Integrity, Charleston, SC

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One Response leave one →
  1. Luciana permalink
    February 12, 2019

    BP: #65
    Row: #65

    WOD: 13:36 Rx

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