by BlackFlagAthletics | Jan 11, 2016 | CrossFit WOD
Strength: 1. Pull-Ups: 5 x 2 (weighted or lightest band possible) 2. Kneeling Banded Lat Pulldown: 3 x 30 sec WOD: 3 Rounds of: Against a 4-minute running clock: – 500 Meter Row – 15 Box Jump Overs – Mountain Climbers x Max reps – Rest 4...
by BlackFlagAthletics | Jan 11, 2016 | CrossFit WOD
Warm-Up: – 500m Row – No Strap 2 sets: – Bird Dog – Empty Can Raise Dynamic Flex: – Floor Mobility Series – 3-5 Burpee Pull Up Gymnastic Skill: 1.) Ring Swings: 3 x 10 – Every 90 sec 2.) Horizontal Hip Drive: 3 x 10 3.) Seated...
