CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (Time)
Tricep/Delt Work
4 Rounds:
12-15 Narrow Grip push ups
10-10-10 (lateral Delt Raises) (3 Different weights)
25 Banded tricep ext
15 reps dual DB rows (chest supported on incline bench)
Metcon (AMRAP – Rounds and Reps)
Partner WOD: 5×4:00 AMRAPS (1 min rest b/t)
Performance
15/11 Cal Ski/Bike (Switch, both athletes complete both machines)
12 C&J 185/135
15 Syn T2B
15 Syn Wall balls 30/20
*** Begin where you left off each time
Fitness
12/9 Cal ski/bike
12 C&J (mod weight)
15 Syn GHDSU, Medball, T2Rig
15 Syn Wall balls
