Crossfit-Row

Jueves 11 Agosto

AC Strength & Conditioning

Warm Up

AMRAP x 7 MINUTES
10 DB Deadlift/DB Ground to Overhead
8 Slam Ball Step Ups
6 Scap Pull-Ups
4 Kipping Swings

Workout

FOR TIME
1000/800m Row
60 Alt. DB Snatch
50 Toes to Bar
40 Alt. DB Step-Ups
500/400m Row
30 Alt. DB Snatch
25 Toes to Bar
20 Alt. DB Step-Ups
1000/800m Row

*Can Hold Slam Ball Any Way Above Waist.

Post Workout Strength

2-3 SETS
:30 Single Arm DB Overhead Hold (Right)
-Rest :15-
30 Alt. V-Ups
-Rest :15-
:30 Single Arm DB Overhead Hold (Left)

 

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