by BlackFlagAthletics | Jan 6, 2016 | CrossFit WOD
Strength 1: 1a. Barbell Shoulder Press 5 x 6 Rest 45 seconds 1b. Supine Single-Leg Hip Bridge 5 x 6E Rest 45 seconds WOD: 9 min AMRAP: 3 L-Seated DB Presses 6 Ring or Stationary Dips 9 Push-Ups Strength 2: 6 min EMOM: 8-10 Supine Ring Rows 45 Second...
by BlackFlagAthletics | Jan 6, 2016 | CrossFit WOD
Warm-Up: 2:00 Run, Ride, Row – Banded Ham – 3 Foot Postions – Banded Hip – Standing – Scap Pull Up Dynamic Flex : – Super Lunge Gymnastic Skill 1.) Ring Swings: 3 x 10 (every 90 sec) – Active shoulders, Arms Straight with scap...
