Warm-up
3 rounds: 10 Hip opener lunge 10 Pull ups 10 Back squats 10 Muscle clean and press Strength & Skill Back Squat 5 sets of 3 reps WOD ‘Dottir’ 12 Bar muscle-ups 21 Deadlifts 100/70 9 Bar muscle-ups 15 Hang cleans 100/70 6 Bar muscle-ups 9 Shoulder to overhead 100/70 (20 min)
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Warm-up
400m run 3 Rounds: 10 Clean and press 10 V-ups 10 Push ups 10 Hamstring walks Strength & Skill Clean and Jerk 5-4-3-2-1-1-1 WOD 3 rounds: 400m run 25 TTB 20 HSPU |
AuthorCrossFit Pretoria Archives
April 2023
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