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WOD14032020 , SATURDAY



💢 WARM UP:

2 Rounds

7 Cal Row

3 Seated Rope climbing


Into

2 Rounds

3 power clean ( empty Bar )

6 push up

9 Air squat


💢 CONDITIONING:

Alternate A and B For 6 Rounds , Rest- 1:30-minutes Between A and B

A. 4-minutes Amrap

3 Power clean 135/95lb

6 Push up

9 Air squats


B. For time

In 4-Minutes Window

50/40 Cal Rowing

Amrap

1 Rope climbing

15s Plank


EXTRA WORK ( OPTIONAL)

💢 Hypertrophy Session

A. Incline BD Chest press

4 sets , 15 , 12 , 9 , 6 Reps

Rest 60 sec Between


B. Incline DB Fly

2 sets , 20 reps ( light weight)


C. Seated cable lat pull down (wide grip)

4 sets , 15 Reps


D. Chest supported DB Row

3 sets , 12 Reps



💢 CORE

A. Swiss Ball Body Saw

4 sets , 40s

Rest 1-minutes


B. Standing Banded Twist (Oblique)

3 sets , 30s/side

Rest 1-minutes

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