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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

FRI, APR 12TH WOD

Posted: Apr 11, 2019
Categories: WOD
Comments: 0

Warm-up:

3 rounds:
High knees down
Bear crawl back
10 ring rows
30 sec top of ring support hold
 

Strength/skill:

8x8 single leg squat to box (3 sec negative) holding light weight if possible
-Rest 2 min-
8 x 8 ring pullups (neutral grip) w/3 sec negative. Mod: Ring rows. Use band to make last couple reps of each set challenging

 

Conditioning

4 rounds:
1 min on, 30 sec to rotate stations:

  1. 25ft shuttle sprint, each length = 1 rep, touch over line w/ 1 hand
  2. KB headcutters (2/1.5)
  3. Renegade row (35/25)(Pushup, L+R=1)
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Tags: WOD

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