06/10/2021

CrossFit OC3 – CrossFit

Warm-up

Accessory

Metcon (No Measure)

Accessory Arms:

4×10 curls (single arm) No momentum

4×25 Banded pull downs

4×15 barbell curls

4×25 Bench or box dips (don’t roll shoulders forward)

Metcon (Time)

Partner WOD:

Performance

80/60 Cal ski (dual DB deadlift hold) 70/55

40 Syn KB swings 70/55

40 Conga line Box jump overs 30/24

40 Syn T2B

80/60 Cal ski (hold)

Fitness

60/45 Cal ski (HOLD)

30 Syn KB swings

30 Syn Conga line BJO’s

30 Syn GHDSU, TAH, Medball sit ups

60/45 Cal ski (HOLD)

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