CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
Bi/Tri combo
Bi- Will explain in more detail later
Super set of hammer curls. You will do one full set through, rest and repeat 3x.
Heavy (alt arms) hammer curls (10 per arm)
Moderate (alt arms) hammer curls (10 per arm)
Light (same time) hammer curls (10 per arm)
Super light max reps
*** Essentially no rest between weights. Rest after the entire round.
Tricep work:
3×25 per arm banded pull down
3×25 behind the neck tricep ext.
3×15 Single arm kick backs
Metcon (Time)
Girls just wanna have fun!!!!
Helen
directly into..
Isabel
directly into..
Jackie
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
