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Wednesday, January 10, 2018

2018 January 9
by bk

4 sets:
10 behind the neck shoulder press
10 supinated barbell low row (pull to belly button)

then….

Alternating EMOM in 18 minutes: (6 sets of 3 movements)
minute 1: 5 shoot throughs (without pushup/dip) + 10 hollow body rock
minute 2: 6 pushups + 8 burpees (as fast as possible)
minute 3: airdyne sprint, 25 seconds

Post loads and EMOM results to comments

CrossFit Integrity, Charleston, SC

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2 Responses leave one →
  1. Justin F permalink
    January 10, 2018

    EMOM: 248 Rx

  2. Rueben permalink
    January 10, 2018

    216 Rx

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