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)