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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

TUE, APR 23RD WOD

Posted: Apr 22, 2019
Categories: WOD
Comments: 0

Warm-up:

3 rounds w/light DBs:
12 curls to OH press (light/med)
12 chest flys
12 side delt raises
12 front-rack squats

 

Strength/skill:

  1. 6x8 back squat w/ 3 sec negative @ 40-60%
    -Rest 2 min-
  2. 8x8 Single arm DB row, alt arms each round for 8 rounds total, 3 sec negative. AHAP

Conditioning

16min AMRAP:
16 OH plate lunges (35/25)
8 plate situps
4 muscle ups (alt rounds ring and bar)

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Tags: WOD

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